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11.01.2016

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img_0071ANNOUNCEMENTS
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”
— 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.Row 500m
II. 2-3 rounds
7 x Hollow Rocks
7 x American KB Swings
7 x Goblet Squats
III. Mobility

Impact/Focus: Front Squat (Week 6)
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 55% (warm-up)
5 x 70% (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.

“Sugar Coma”
AMRAP 6:00 of
Row 21kcal
6 x Burpees (over-rower)
12 x Toes-2-Bar
Rest 2:00, then
AMRAP 6:00 of
Row 21kcal
6 x Burpees (over-rower)
12 x Toes-2-Bar

Post scores to comments.

Samy Daghir

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