ANNOUNEMENTS
— This Saturday (10/29) there will be no Open Gym. Instead we have 6 athletes competing at CrossFit Nashua’s Fright Fest for 6. Come down and support them!
— 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.
— Saturday Nov 5th we will be hosting an Attitude Nation Weightlifting Seminar hosted by Jon North and Jared Enderton. If you would like to attend please visit www.theattiudenation.com and register under “Weightlifting Seminars”
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Snatch 1RM
Warm up as needed before working to establish a new 1-rep maximum Snatch.
Snatch 1-1-1-1-1RM
Post loads to comments.
Impact/Focus #2: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
“Clean 1 RM (no snatching for me!)”: 145# – could, possibly, be a PR, perhaps.
“Deadlift 5 x 5”: 240#
Met Con: 5 Rounds for Time : 15 Wallball + * Burpees
9:10
“Clean 1 RM (no snatching for me!)”: 145# – could, possibly, be a PR, perhaps.
“Deadlift 5 x 5”: 240#
Met Con: 5 Rounds for Time : 15 Wallball + * Burpees
9:10
Snatch 1RM: 65# (PR!)
Skipped the deadlift portion of the evening, due to chasing that PR 🙂
Metcon: 9:30 RX
Snatch: 175#. PR ?!
Deadlift: 5×225#.
Metcon: 6:06 Rx.
Snatch: 135# PR!!!!
Deadlift:…. 140# Snatch Grip Deadlift (to be honest this was a failed snatch attempt)
MetCon: 7:54 Rx’d