(603) 782-8230 | [email protected]

Monday 11.20.2017

Posted in

Congratulations to Nate for competing in his first competition yesterday at CrossFit Exclamation! He crushed it and we’re so proud of him. The first of many!

ANNOUNCEMENTS:
Thanksgiving Week Hours
Wednesday: Normal AM Classes, Noon, 4:30 & 5:30pm ONLY
Thursday: Closed
Friday: Closed
Saturday: Regular Open Gym from 9-11am

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Power Snatch
10 x Overhead Squat (PVC Wall)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 5-5-5-5 (80-85%)

Notes: Today’s percentages will be based off the 5-rep back squat athletes achieved last Monday 11.13.2017.

Post loads to comments.

“Holy Shoulders”
Complete for time
1-2-3-4-5-6-7-8-9-10 x Power Snatch (95/65)
10-9-8-7-6-5-4-3-2-1 x Overhead Squat (95/65)

Post times to comments.

Katelyn

4 thoughts on “Monday 11.20.2017”

Leave a Comment

Archive