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. Speed Ladder Drills
II. 2-3 rounds of
7 x Ring Rows
7 x Push-ups
7 x Wallballs (20/14)
III. Mobility
Impact/Focus: Back Squat
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 09.07.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5-5-5 @ 5 to 10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator
Post loads to comments.
“Gravitational Assist”
Complete as many rounds/reps as possible in 12:00 of
10 x Pull-ups**
10 x Power Snatch (95/65)
10 x Burpees (over bar)
**Notes: For an additional challenge athletes may substitute 5 x Bar Muscle-ups for the 10 x Pull-ups. Get some, freaks!
Post rounds/reps completed to comments.
“Back Squat 5 x 3 “: 180#
“Gravitational Assist”: 3 + 15
Sub 105# Power Clean for Snatch (shoulder)
Gravity didn’t help me much on this, I must say.
“Back Squat 5 x 3 “: 180#
“Gravitational Assist”: 3 + 15
Sub 105# Power Clean for Snatch (shoulder)
Gravity didn’t help me much on this, I must say.
Back squat: 5×200#.
“Gravitational Assist”: 3+4 (modded bar muscle-ups).
Back Squats: 105×5
Gravitational Assist: 2+16 (55#/red band pull-ups)
Back Squat: 3x5x180
Gravitational Assist: 3 + 10 RX
Back Squat 5×3: 150#
“Gravitational Assist”: 3+2 Rx’d