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11.02.2016

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screen-shot-2016-11-01-at-11-26-23-pmANNOUNCEMENTS
— 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. Run 400m
II. 2 Rounds of
10 x Push-ups
5 x Snatch Grip Deadlift (45lbs)
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility

Impact/Focus: Snatch Doubles @80%
Warm up with 3-5 sets of 1-3 reps each, increasing in weight to facilitate completing the following workload:

Against a 15:00 Running Clock
6 sets x 2 reps x Snatch (80% 1RM)

Notes: Consistency is key today and athletes shouldn’t have more than 1 missed lift. For athletes who don’t have a current 1RM they will use a comfortable weight that will be recommended. Reps may be either touch and go or reset after each rep as per the lifter’s discretion.

Post loads to comments.

Impact/Focus: Muscle-ups
Select from the following for Muscle-up training options based on current skill level and execute the sets/reps every 2:00 for 5 Rounds total:

I. Kipping Muscle-ups 4-4-4-4-4
II. Strict Muscle-ups 2-2-2-2-2
III. Transitions 8-8-8-8-8
IV. Supersets 7-7-7-7-7 of
Pull-ups + Ring/Static Dips

Notes: Compare to 07.28.2016 HERE.

Post training to comments.

Impact/Focus: 1 Mile Run Time Trial
Athletes will warm-up with any additional mobility needed before completing a 1 Mile run time trial. The mile course will be detailed on the board.

Run 1 Mile

Notes: Get excited, freaks.

Post times to comments.

Samy Daghir

5 thoughts on “11.02.2016”

  1. Snatch Doubles Clean Doubles”: 120# x 2 x 5
    “Muscle Ups”: I
    “1 Mile Run Time Trial” : *(&^ got cramp *&#$! DNF

    Reply

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