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01.29.2016

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FullSizeRender-24ANNOUNCEMENTS:
– This Saturday (1/30) we’ll have 10 ladies competing at the No Baby Leave Your Socks on Competition at CrossFit Reclamation in Exeter. Feel free to come support them!
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x KB Deadlift (24/16)
7 x SDHP
7 x ‘American’ KB Swings’
III. Mobility

Impact/Focus: Deadlift 5-5-5+
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)
5 x 65%
5 x 75%
5+ x 85%

Notes: Use last weeks Deadlift 1RM to determine loads for today, athletes that need Deadlift starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Major Tenacity”
Complete as many reps as possible in 6:00 following the rep scheme 3-6-9-12,etc. of:
Power Clean (95/65)
Pull-ups

Rest 3:00

Complete as many reps as possible in 6:00 following the rep scheme 3-6-9-12,etc. of:
Power Snatch (75/55)
Wallball (20/14)

Post reps completed for both couplets to comments.

Samy Daghir

3 thoughts on “01.29.2016”

  1. Noon.
    Deads: 210# @ 15 reps…290# axel bar happened 2 weeks ago…Time to find a new 1 rep max.
    WOD: 103/67 RX
    Feeling much better. Running around 80% capacity. Back at wall balls again too. Woot! 🙂

    Happy Friday!

    Reply

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