12.18.2013

Warm-up Drills I. Row 3:00 II. 2 rounds of 7 x Deadlifts (45/30lbs) 7 x Hang Cleans (45/30lbs) 7 x Front Squats (45/30lbs) 7 x Push Press (45/30lbs) III. Mobility Impact/Focus: Deadlift 3-3-3+ Work through the following percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. The final set is a ''+'' set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed. 5 x 40% (warm-up) 5 x 50% (warm-up) 5 x 60% (warm-up) 3 x 70% 3 x 80% 3+ x 90% Post loads to comments. "Waterborne J.T." For Time: Row 500m 21 x Push Press (115/75lbs) 21 x Ring Dips 21 x Pushups Row 500m 15 x Push Press (115/75lbs) 15 x Ring Dips 15 x Pushups Row 500m 9 x Push Press (115/75lbs) 9 x Ring Dips 9 x Pushups Post scores to comments.

About Samy

www.CrossFitNewHampshire.com
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3 Responses to 12.18.2013

  1. Alison says:

    Deadlift 3-3-3+ 120×5
    “Rowing JT Mod”
    17:41 65#

  2. Dutch says:

    Deadlift 3-3-3+ 465 x 3
    Rowing JT Mod 22:27 (95#)

  3. Kerri says:

    Deadlift 255×6
    Rowing JT 23:06 with red band on dips

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