ANNOUNCEMENT: Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If someone you know would like to reserve a spot for our August on-ramp please send an email to chase@crossfitnewhampshire.com
**Pssst. Look lively, freaks: CFNH Paleo Resources
Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Cleans
5 x Front Squat
5 x Push Press
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload based off your current 1RM Front Squat from 07.20.2015.
Front Squat 3-3-3-3-3 (75% of 1RM)
Post loads to comments.
“DT”
Complete 5 rounds for time
12 x Deadlift (155/115lbs)
9 x Hang Power Clean (155/115lbs)
6 x Push Jerk (155/115lbs)
Notes: In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Post times to comments.
Skill Development
Complete for quality
:45 x Cumulative L-Sit Hold
:20 x Plank Hold
:20 x Side Plank Hold (Left)
:20 x Side Plank Hold (Right)
50 x GHD/Abmat Sit-ups
Front Squat: 5 sets x 3 reps @ 235lbs
“DT”: 15:24 rx’d
SD: rx’d
Front Squat 3 x 5 : 115#
“DT”: 13:01 (105#)
Front Squat: 155#
DT: 21:13 RX
Front Squat: 185#.
“DT”: 14:14 scaled (115#).