02.05.2016

ANNOUNCEMENTS:
– The Kickoff 2016 Party will be held Saturday Feb 6th @ 6pm at the Puritan Back Room.
– Dave, Kyle, and Elizabeth will be competing at the Winter Weight Buffet this Saturday at CrossFit EverProven in Dover, NH. The competition is a hybrid powerlifting/weightlifting meet and they’ll be crushing some big weights. Come down to support them!

Warm-up Drills
I. Row 500m/Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Deadlift 5-5-5+
Work through the following sets of Deadlift using the 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 single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes: Use Deadlift 1RM from 01.22.2016 to determine loads for today, athletes that need Deadlift starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Grip Up”
Complete 4 rounds for time of
10 x DB Snatch (50/35)
13 x Toes-2-Bar
16 x Box Jumps (24/20)

Post times to comments.