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.

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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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