02.06.2014

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
5 x Snatch
5 x Overhead Squat
5 x Front Squat
5 x Push Press
III. Dot Drill (for time)
IV. Mobility

Impact/Focus: Front Squat
Warm-up with 3 sets of 5 repetitions each, increasing in weight as necessary to prepare for establishing/setting a new 1RM Front Squat PR.

Front Squat 3-3-1-1-1RM

Post sets/reps to comments.

“Trigger Hippie”
Complete the following for time, with a running clock sounding every minute to mark Burpee Box Jump (CFGS) taxation x 5 repetitions
10(5/5) x DB Turkish Get-ups (75/40lbs)
20(10/10) x 1-arm DB Snatch (75/40lbs)
20(10/10) x 1-arm DB Thruster (75/40lbs)
30(15/15) x Plyo Push-ups (on DB)
30(15/15) x 1-arm DB Row (Plank Position:75/40lbs)

Post scores to comments.

Skill Development
*Time Permitting*
Complete 4 Rounds for quality of:
:25/:20/:15/:10 x L-sit/V-sit (cumulative)
21-18-15-12 x Abwheel Roll-outs
21-18-15-12 x Russian Twists (2ct@40/20lbs)
Rest 1:00 before assaulting another Round

About Samy

www.CrossFitNewHampshire.com
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2 Responses to 02.06.2014

  1. Alison says:

    Front Squat 100#
    “Trigger Hippie”
    I. 25#DB/ 30 Push-ups (cfg)

  2. Jen B. says:

    “Front Squat 1RM”: 165# (horrid)

    “Trigger Hippie”: 13:40 RX (40# DB, 3x burpee box-jumps EMOM)

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