ANNOUNCEMENTS
— 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”
— 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. Coach’s Choice
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Back Squat (Week 6)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 09.07.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5-5-5 @ 5 to 10lbs heavier than previous Back Squat training
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
Repetition Percentage Calculator.
Post scores to comments.
“Revving”
5 Rounds for time of
20 x Wallball (20/14lbs)
15 x American KB Swings (24/16kg)
10 x Box Jumps (24/20”)
Post scores to comments.
“Back Squat 5’s”: 185# (same as last week)
“Revving”: 15:35 20#/16kg/24″
Back Squat: 205#.
“Revving”: 11:14 Rx.
Back Squats: 115×5
Revving: 19:24 RX
Back Squat: 175#
“Revving”: 12:44 Rx’d