06.29.2017

FullSizeRenderANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Row 2:00 II. 2-3 rounds of 5 x Snatch Grip Deadlift (45/35) 5 x Barbell Row 5 x Snatch 5 x Overhead Squat III. Mobility Impact/Focus: Snatch Doubles Warm-up as needed before completing the following Full Snatch movement workload every :90 second for 7 Rounds total. 7 Rounds, Every :90 = 2 x Snatch Notes: Target range of weight should be around 80-85% of last week's best lift (from snatch day...). Post scores to comments. "An Engaged Couplet" Complete for time 9 x Muscle-ups 12 x Box Jumps(24/20'') 7 x Muscle-ups 12 x Box Jumps (24/20'') 5 x Muscle-ups 12 x Box Jumps (24/20'') 3 x Muscle-ups 12 x Box Jumps (24/20'') 1 x Muscle-ups 12 x Box Jumps (24/20'') Notes: Muscle-Up scaling options are as follows. Modified Muscle-ups substituted at 18-14-10-6-2 reps per respective round. Pull-ups and Ring or Static Dips are 18 reps Pull-ups + 18 reps Dips, 14 x Pull-ups + 14 x Dips, 10 x Pull-ups + 10 x Dips, 14 x Pull-ups + 14 x Dips, 14 x Pull-ups + 14 x Dips (2:1+2:1 for the obsessively specific out there..) per respective round. Box Jumps Rx+ = 30/24''. Post scores to comments. Skill Development – Slay GOATS – Mobilize

About Samy

www.CrossFitNewHampshire.com
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One Response to 06.29.2017

  1. Abby says:

    Snatch: 7 rounds @ 120#x2 (I stuck with TnG)

    “An Engaged Couplet”: 22:02 (Blue Band MU Trans)

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