03.31.2014

DSC_0283Warm-up Drills
I. Speed Rope
8 Rounds (:20 on x :10 rest)
II. 2 Rounds of
30ft Duck Walk
30ft Crab Walk
30ft Bear Crawl
10R/10L x Leg Swings
30ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Deadlift 3-3-3+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this 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)
3 x 70%
3 x 80%
3+ x 90%

Post sets/reps/loads to comments.

“Death and Taxes”
For time
12-11-10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Pull-ups
*Double-under Tax TBD

Notes: Every minute that elapses during the WOD adds 10 x Double-unders/20 x Single-unders to the last round. This final set of Double-unders must be completed in order to call ‘time’ and stop the clock.

Post scores to comments.

About Samy

www.CrossFitNewHampshire.com
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4 Responses to 03.31.2014

  1. Alison says:

    Deadlift 125×4
    “Death and Taxes”
    16:32/SU

  2. Peter says:

    “Deadlift” : 245X 9
    “Death and Taxes”: 15:21 w/240 SU’s
    12:30 for first part

  3. Jen B. says:

    “Deadlift 3-3-3+”: 255 x 5

    “Death and Taxes”: 11:31 RX

  4. Kerri says:

    Deadlift 245×4
    Death and Taxes 16:58 rx

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