ANNOUNCEMENTS
– Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach.
– Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Front Squat (Week 4)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 3 reps (5-10lbs more than last week)
Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Persistence Hunting VI”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Reverse Wallball (20/14)
3:00 x GHD/Abmat Sit-ups
2:00 x Pull-ups
1:00 x Burpees
Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.
Post method, lbs, meters, reps to comments.
Front Squats: 95×3
Persistence Hunting VI: 1,365 (65# clean and jerk)/45/38/17/12
520lb PR on the Ground-2-Overhead compared to Persistence Hunting V!
“Front Squats” : 135 x 3 x 3
“Persistence Hunting VI”: 3060/40/50/20/10 =3180
G2OH – 36 @ 85#/20#/GHD &
Sub 20″ Box Jumps for Burpees
Front squats: 195.
“Persistence Hunting VI”: 3575# (55×65#)•43•43 (GHD)•18•10 Rx.
Front Squat: 170#x3x3
“Persistence Hunting”: 2,850 (30 C+J @ 95#)/44/34/15/12 Rx’d