12.26.2013

Warm-up Drills
I. Row 3:00
II. 3 rounds for quality of:
5 x Scapula Contractions
7 x Medicine Ball Cleans (40/20)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Deadlift 5-3-1+
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)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Fran”
21-15-9 reps for time
Thrusters (95/65lbs)
Pull-ups

Post scores to comments.

Skill Development
Max L-Sit (seconds) x 1:00
Rest 1:00
Max Reps GHD/Abmat Sit-ups x 2:00

About Samy

www.CrossFitNewHampshire.com
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3 Responses to 12.26.2013

  1. Dutch says:

    Fran 11:05 Rx

  2. Kerri says:

    Deadlift 270×3
    Fran 11:58 RX….huge improvement over my 14:32 Fran last month.

  3. Peter says:

    Deadlift 5-3-1: 275 x 1
    “Fran” : 11:02 85#

    Colm:
    Deadlift 5-3-1: 305 x 1
    “Fran” : 7:00 – but was confused and did 21-15-12

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