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11.09.2016

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14917128_10207783797336316_5505349902744800906_oCongratulations to Smiley Mike for completing the Manchester Marathon in 3 hours 55 minutes  on Sunday. Great work Mike!

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 500m
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Front Squat
5 x Strict Press
III. Mobility

Impact/Focus: Pause Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for full Cleans.

Clean 1-1-1-1-1-1 (@80% 1RM) w/ :02 Pause @ Knee

Notes: For percentage assignments refer to 10.12.2016 linked HERE.

Post loads to comments.

Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets; Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.

10 steps x Walking Lunges (Front Rack)

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

5 thoughts on “11.09.2016”

  1. “Pause Clean”: 110#
    “Weighted Walking Lunges” : 105#
    Met Con: Tabata Intervals:- Ring Rows/Pushups/DUs
    Only kept running total & Sub 45# Push Press for Pushups.
    51/60/41 Reps

    Reply
  2. “Pause Clean”: 110#
    “Weighted Walking Lunges” : 105#
    Met Con: Tabata Intervals:- Ring Rows/Pushups/DUs
    Only kept running total & Sub 45# Push Press for Pushups.
    51/60/41 Reps

    Reply

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