ANNOUNCEMENTS:
– This Sunday June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Come on down and show them some support.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat 5-5-5 (Wk11)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Warrior’s Code”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Hang Power Snatch (75/55)
Push-ups
Sumo Deadlift High Pull (75/55)
Post times to comments.
Warrior’s Code 12:21 RX
“Back Squat 3 x 5 “: 175#
“Warrior’s Code”: 12:23 (65#)
Back squat: 230#.
“Warrior’s Code”: 8:56 Rx.
Back Squat: 120×5
Warrior’s Code: 22:20 RX
Back Squat 3×5: 200# (Finally hit it after failing for 2 weeks!)
“Warriors Code”: 11:56 Rx’d