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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