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02.12.2016

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FullSizeRender-26ANNOUNCEMENTS: This coming Saturday’s Open Gym has been cancelled as many of our athletes are participating in the couples/Team CrossFit event in Nashua. Details found HERE for those who want to come and support our comrades in the trenches! Get some, freaks!

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups
7 x KB Swings
10 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 5-3-1+
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 75%
3 x 85%
1+ x 95%

Notes: Use Deadlift 1RM from 01.22.2016 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.

“Déine”
For time, complete 30-20-10 reps of
Pull-ups
GHD Sit-ups
Box Jumps (24/20)

Post times to comments.

Samy Daghir

3 thoughts on “02.12.2016”

  1. Noon-tastic with Samy
    Deads: 245# x3 deficits. Those felt great! Looking forward to some #gainz based on those!
    Déine: 12:55 RX. Pull ups are much better than they have been in the past. Only had a few singles. Rest were solid sets.

    GOOD LUCK to everyone competing tomorrow! ^_^ I wish could be there. We’ll be up in Franconia trying not to freeze our tooshies off. O_o

    P.S. Ben CRUSHED it today!!! Just sayin.’

    Reply

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