01.03.2014

Warm-up Drills
I. Tabata Speed Rope
II. 5:00 AMRAP
6 x Medicine Ball Cleans (40/20lbs)
8 x Hollow Rocks (2ct)
10 x Burpees
III. Mobility

“Deadlift Deload”
Complete the following reps based off of your 1RM Deadlift.

5 x 40% (Warm-up)
5 x 50% (Warm-up)
3 x 60% (Warm-up)
5 x 65%
5 x 70%
5 x 75%

Post sets/reps to comments.

“Snow Day”
Complete as many rounds/reps as possible in 15:00 of
6 x Squat Cleans (135/95lbs)
12 x Toes-to-Bar
24 x Double-unders

Post rounds completed to comments.

About Samy

www.CrossFitNewHampshire.com
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2 Responses to 01.03.2014

  1. Dutch says:

    Deadlift de-load 355 x 5
    Snowy Day 3 + 12 Rx’ish

  2. Jacob King says:

    305# x 5 DL / 4+5 RX

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