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Congratulations to Derk for completing his Level 1 CrossFit Trainer Seminar this past weekend. Still representing CFNH in D.C.!

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Power Clean
Warm up as needed (3 sets x 5 reps) before working to establish a maximum for the following workload of unbroken power cleans.

Power Clean x 9-6-3

Notes: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

“Dissociative Fugue”
Complete for time
Row 500m
3 rounds of
15 x Thrusters (95/65)
15 x Slamball (40/20)
Row 500

Post time to comments.

Samy Daghir

3 thoughts on “11.15.2016”

  1. Power Clean: 125#x9, 135#x6, 125#x3 (Started going for 135 but failed after 6, then did 9 & 3 @ 125 to finish)

    “Dissociative Fugue”: 13:44 Rx’d


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