ANNOUNCEMENTS:
– This Saturday (2/11) there will be no Open Gym. We have 8 athletes competing in the Heart & Swole partner competition at CrossFit Tuff in Nashua. Come down and support them!
THE 2017 CROSSFIT OPEN BEGINS FEB 23!!
REGISTER AND COMPETE ALONGSIDE YOUR COMRADES!
Click HERE to register.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:20 Armbar Stretch
10 x KB Swings
10 x Hollow Rocks
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk5)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 01.06.2017 linked HERE.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)
Notes: Use your previously established Deadlift 5RM to determine loads for today. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most this strength progression.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Post Niko”
Complete 5 rounds for time of
10 x Power Snatch (95/65)
10 x Toes-2-Bar
20 x Russian Twist (40/20)
Post times to comments.
“Deadlift 5-5-5” : 245#
“Post Niko” : 17:31 65#/15 GHD for T2B due to shoulder after 1st round/20#