01.27.2014

Warm-up Drills
I. 8:00 AMRAP for Quality of
1:00 x Speed Rope
8 x Split Squat Jumps (feet switch every jump)
8 x Hollow Rocks
5 x Push Press (45/30lbs)
5 x Push/Split Jerk (45/30lbs)
II. Mobility

Impact/Focus: Deadlift 5-5-5+
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)
5 x 65%
5 x 75%
5+ x 85%

Post loads to comments.

“Jerk Block Wheelies”
For Time:
10 x Push/Split Jerk (185/125lbs)
10 x GHD Sit-ups
8 x Push/Split Jerk (185/125lbs)
20 x GHD Sit-ups
6 x Push/Split Jerk (185/125lbs)
30 x GHD Sit-ups
4 x Push/Split Jerk (185/125lbs)
40 x GHD Sit-ups
2 x Push/Split Jerk (185/125lbs)
50 x GHD Sit-ups

Post scores to comments.

Skill Development
I. Handstand Walking Practice (max distance or time)
II. HSPU’s max repetition tests (scale movements as needed)

About Samy

www.CrossFitNewHampshire.com
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4 Responses to 01.27.2014

  1. Alison says:

    Deadlift 130×6
    “Jerk Block Wheelies”
    21:52/75#push jerk/ab mat

  2. Jen B. says:

    “Deadlift 5-5-5+”: 245# x 6

    “Jerk Block Wheelies”: 15:32 (105#/GHD)

  3. Peter says:

    “Deadlift 5-5-5+”: 235 x 9
    “Jerk Block Wheelies”: 17:28 @115# and GHD’s except last round Abmats

  4. Kerri says:

    Deadlifts: 195×3 with a snatch grip

    Jerk Block Wheelies 21:06 with 125# and abmat sit-ups.

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