06.21.2016

“No toil, no honor,”–Lucian, 2nd Century Rhetorician

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. Prepare to get some, freaks!

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Clean Triples
Warm up as needed (3 sets x 3 reps each) before working up to a challenging triple for Power Clean.

Power Clean 3-3-3-3-3

Notes: Athletes should attempt to complete 3 x Touch N’ Go repetitions; warm-up well in order to facilitate 5 working sets at 80% of a recent 1RM.

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”Practical Applications I”
Complete the following for time
10 x Push/Split Jerk (185/125lbs)
21 x GHD Sit-ups
8 x Push/Split Jerk (185/125lbs)
18 x GHD Sit-ups
6 x Push/Split Jerk (185/125lbs)
15 x GHD Sit-ups
4 x Push/Split Jerk (185/125lbs)
12 x GHD Sit-ups
2 x Push/Split Jerk (185/125lbs)
9 x GHD Sit-ups

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Skill Development: Pull-up Ascension Ladder
Every minute on the minute for 10 minutes execute the prescribed number of Pull-ups. On the first minute perform 2 reps, on the second minute perform four reps, on the third minute perform six reps… Continue climbing up the ladder in this manner until the number of Pull-ups can not longer be completed in the one minute window of time allotted.

Notes: Reps today may be assigned as deadhang for the first ascent, if there are minutes left on the clock after failing a round, athletes should begin again from the bottom the ladder and continue for as long as possible or time expires. Score will be highest rep load completed as well as total reps completed (volume scoring incentive for those making multiple ascents). Scale as necessary to band assisted Pull-ups (i.e., the Chase method).

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