ANNOUNCEMENTS
– Saturday Oct 22nd at 6PM we will be our Annual CFNH Halloween Party. Wear your best costumes and bring your own food/drinks. If you have any questions please ask a coach.
– Veteran’s Day, Friday, November 11 we will be hosting the Three Wise Men Veteran’s Day Tribute. We will be running heats at 6am, 12pm, and 6pm only. Please Register Now and select “CrossFit New Hampshire” as the team.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift (45lbS)
5 x Power Clean
10 x Hollow Rock
10 x Hindu Push-ups
III. Mobility
Impact/Focus #1: Power Clean Complex
Warm up as needed before completing the following sets of Power Clean + Hang Power Clean every :90.
To determine loads use Power Clean + Hang Power Clean max established on 09.27.2016
6 sets of:
2 x Power Clean + Hang Power Clean 75-80% of Max
Post loads to comments.
Impact/Focus #2: Ring Dips
Warm-up as needed (3 sets x 5 reps) before working through your current level of progression with ring dips.
I. Weighted Ring Dips 5-5-3-3-1-1
II. Ring Dips 6-6-6-6-6-6
III. Modified Ring/Static Dips 8-8-8-8-8
Post scores to comments.
WOD
5-10:00 Metabolic Conditioning
“Power Clean Complex”: 105#
“Ring Dips”: I – 58# x 1
Met Con:
3-6-9-12-15 : T2B & Russian KB Swings
5:31 (24kg)
Power clean complex: 170#.
Ring dips: Started II, ended up strapped to a 40# kettlebell.
Metcon: 4:44 Rx.
Power clean complex: 115#
Ring dips: II – most ring dips I’ve ever done unassisted! Lots of sets of 2.
Metcon: 5:14 RX
Power Clean Complex: 2 rounds of 70# and 4 rounds of 80#
Ring Dips: III (red banded assist)
Metcon: 7:24 (K2E/24kg)
Power Clean Complex: 120#
Ring Dips: III (purple band between rings but not putting knee in the band… something new from Ashley)
MetCon: 6:26 Rx’d