Thank you to everyone that attended the Attitude Nation seminar on Saturday! Many PR’s were set and we hope you all had a great time. Jon and Jared loved the gym and community we have.
ANNOUNCEMENTS
— 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 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Step-ups (24/20)
10 x Overhead Squats (PVC/45lbs)
III. Mobility
Impact/Focus: Front Squat (Week 7)
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.
“CrossFit Lift Off Event 3”
Complete as many rounds as possible in 15:00 of:
25 x Pull-ups
50 x Calorie Row
100 x Overhead Squats (45/35)
50 x Box jumps (24/20)
25 x Pull-ups
Post total reps completed to comments.
“Front Squat 3-3-3”: 150#
“CrossFit Lift Off Event 3”: 215 Reps
(sub Back Squat for OHS)
“Front Squat 3-3-3”: 150#
“CrossFit Lift Off Event 3”: 215 Reps
(sub Back Squat for OHS)
Front Squat: 215#.
“CrossFit Lift Off Event 3”: 217 Rx.
Front Squats: 110×3
CrossFit Lift Off Event 3: 126 reps, red banded pull-ups.
Thank you again to Samy, Ashley and Chase for hosting Saturday’s seminar! It was such an amazing and enlightening day 😀
Front Squat: 180#
“CrossFit Lift Off Event 3”: 236 Rx’d
Front Squat: 175×3
Crossfit Liftoff Event 3: 230 RX