06.15.2017

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NAMASTE, freaks!

ANNOUNCEMENTS:
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.

Warm-up Drills
I. Spikeball!
II. Mobility

Impact/Focus: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 5-5-5-5-5

Notes: Today’s Overhead Squat training was programmed with an emphasis on technique reinforcement and proficiency in utilizing the rack jerk as a method for establishing a start point for each working set. All performance points considered, if a 5RM is within range then by all means; Get some, freaks.

Post loads to comments.

“Baller Run”
For time
Run 200m
40 x Wallball (20/14lbs)
20 x Slamball

Run 400m
30 x Wallball (20/14lbs)
15 x Slamball

Run 800m
20 x Wallball (20/14lbs)
10 x Slamball

Post scores to comments.

Skill Development
*See whiteboard for skills/drills

About Samy

www.CrossFitNewHampshire.com
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4 Responses to 06.15.2017

  1. Pistol Pete says:

    “Baller Run” – modified
    Run/Front Squats with 15#/Right-Arm Slamball 8#
    15:16

  2. Abby says:

    OHS: 155# x5

    “Baller Run”: 18:40 Rx’d

  3. Daniel says:

    Overhead Squat: 165# (Saturday make-up).

  4. Katelyn says:

    Overhead Squat: 80×5 (Saturday make-up)

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