(603) 782-8230 | [email protected]

06.05.2015

Posted in

11143631_883252141720786_1108748348228344713_nANNOUNCEMENTS: Samy, Kyle, Gerry, Garrett, Jaymes, Kerri, Randi, and Brenna will be completing Sunday at CrossFit Nashua. Please come down and show your support.

UPCOMING EVENTS:
–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)

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

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.

“Nose Butter”
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.

Samy Daghir

2 thoughts on “06.05.2015”

Leave a Comment

Archive