06.20.2017

ANNOUNCEMENTS:IMG_2556 2 – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. SPIKEBALL!!! II. Mobility "Double Sessions" Complete as many reps as possible during each work interval. 3:00 x Power Clean (155/105lbs) 3:00 x Double-Unders 2:00 x GHD Sit-ups 2:00 x Pull-ups 1:00 x Wallball (20/14lbs) --Rest 4:00-- 3:00 x Power Clean (155/105lbs) 3:00 x Double-Unders 2:00 x GHD Sit-ups 2:00 x Pull-ups 1:00 x Wallball (20/14lbs) Notes: Transition time will be allotted for. Rx+ 185/135 for the Power Cleans. Post scores to comments as total reps per movement (for individual movement assessment) and total points (for competitive gravity). Skill Development I. Slay Goats (*with a Coach's guidance/discretion) Notes: GOOGLE says "...your Goat in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it". We say Yahtzee to that, Google. Get some, freaks.

About Samy

www.CrossFitNewHampshire.com
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3 Responses to 06.20.2017

  1. Pistol Pete says:

    Modofied WOD – same schedule; different movements :
    1-arm DB Snatch or Clean & Press (35#)/1-arm Slam Ball/GHD/24″ Box Step-ups/Front Squats 16# DB:
    35/60/30/23/30
    23/53/25/21/28

  2. Katelyn says:

    Double Sessions: 39/96/63/29/27=254 (75# for the Power Cleans)

  3. Abby says:

    “Double Sessions”: 17,15 / 125,120 / 26,20 / 15,11 / 22,26 – Total 397 Rx+

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