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06.22.2016

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FullSizeRender-41ANNOUNCEMENTS:
-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. Run 400m
II. 9 fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Overhead Squat Ascension Ladder
Every minute on the minute for 10 minutes execute the prescribed number of Overhead Squats. On the first minute perform 1 rep, on the second minute perform 2 reps, on the third minute perform 3 reps… Continue climbing up the ladder in this manner until the number of Overhead Squats can not longer be completed in the one minute window of time allotted.

Athletes will use the following weights as guidelines.
Rx+: 135/95
Rx: 95/65
Modified: 75/55

Post scores to comments.

Impact/Focus #2: Bench Press
Warm-up as needed before completing the following workload for Bench Press.

Bench Press 5-3-3-1-1-1

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

5 thoughts on “06.22.2016”

  1. “Overhead Squat Ascension Ladder”: Made it to 7 @ 55#
    “Bench Press 5-5-3-3-1-1”: 155# x 1
    “Met Con”: 3 Rounds – Row 250m and KB Front Rack hold for same time as row:
    0:55/0:55/0:55 8:45 total time 20kg KB

    Reply
  2. OHS Ladder: 10 rounds @ 95# all unbroken

    Bench: 105#x1

    Metcon: 7:04 16kg KB front rack static hold
    250m Row – :56, :58, :56

    Reply

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