ANNOUNCEMENTS: Samy, Kyle, Gerry, Garrett, Jaymes, Kerri, Randi, and Brenna will be completing Sunday at CrossFit Nashua. Please come down and show your support.
–Sunday June 7th:Three of a Kind Team Event (Nashua,NH 8am)
–Saturday June 20th: AWF Nationals
–Saturday June 27th: CFNH In-House Competition
–Saturday July 18th: Helen for the Homeless Fundraiser (More details to come)
I. Row 2:00
II. 9 Fundamentals x 5 reps each
Impact/Focus: Deadlift 3-3-3+
Work through the following sets of Deadlift using the percentage based sets outlined below.To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Notes: 1-Rep Maximum/Percentage Calculator
Wendler’s 5-3-1 Training Spreadsheet
Post sets/reps/loads to comments.
Complete 4 rounds for time of
20 x Calorie Row
15 x GHD/Abmat Sit-ups
10 x Sandbag Ground-2-Shoulder
Post times to comments.
2 thoughts on “06.05.2015”
Deadlift 245 x 5
“Nose Butter”: 18:40 Rx
Deadlift: 3 x 365lbs
“Nose Butter”: 11:07 Rx’d