01.16.2014

Warm-up Drills
I. Run 400m
II. Rambo Run
III. Mobility

Impact/Focus: Overhead Squat 3RM
Warm-up with 2-3 sets of 5-8 repetitions each before working through the heaviest 3 rep sets of Overhead Squats athletes are currently able to execute.

Overhead Squat 3-3-3-3-3RM

Post sets/reps/loads to comments.

“Disciplined Abuse IV”
For time
10 x Anyway Ground-to-Overhead (95/65lbs)
15 x Over-Unders (Rope @ 18”)
20 x Floorwipers (95/65lbs)
25 x Wallball (20/14lbs)
30 x Burpee Ground-to-Shoulder (Sandbag)
25 x Wallball (20/14lbs)
20 x Floorwipers (95/65lbs)
15 x Over-Unders (Rope hung at 18”)
10 x Anyway Ground-to-Overhead (95/65lbs)

Post scores to comments.

Skill Development
Handstand Hold x 6 Rounds of (:20 on x :10 rest)
Prone Plank x 6 Rounds of (:30 on x :20 rest)
Ring Support x 6 Rounds of (:20 on x :10 rest)

About Samy

www.CrossFitNewHampshire.com
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5 Responses to 01.16.2014

  1. Mrs SB says:

    THANK YOU, SAMY.
    YES!!! 10-8-6-4-2 AS/PU/SUDBBP

  2. Peter says:

    Overhead Squat Triples: 65#
    Disciplined Abuse IV: 22:45 @ 85#

  3. Grinster says:

    “Overhead Squat 3-3-3-3-3″
    95 x 3
    115 x 3
    135 x 3
    155 x 3
    185 x 3

    “Disciplined Abuse IV”
    14:28 135#

    ~Chase

  4. Mrs SB says:

    Time – 9:38 =2 rounds of 250m row/ 7-kbsdhp/7-db squats/7- db thrusters

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