Author Archives: Chase

05.02.2016

FullSizeRender-35Thank you to everyone that came to our Bring-a-Friend/Free workout. We hope everyone had a great time!

UPCOMING EVENTS:
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat (Wk4)
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 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We 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 from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“De-Throned”
Complete 4 rounds for time of
12 x DB Snatch (50/35)(alternating)
12 x Toes-2-Bar
12 x Box Jump Overs (24/20)

Post times to comments.

Skill Development
*Areas of training today will focus on the Muscle-up Transition and Styles of Kipping. Athletes may be assigned tasks from the following selections as an example of options:
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)

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04.27.2016

FullSizeRender-34

Coach Ashley jumping for joy after hitting a 200# Hang Power Clean!

UPCOMING EVENTS:
– Saturday April 30th @ 11:00am: we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Tuesday May 3rd @ 6pm: May On-Ramp Class Begins
– Saturday May 7th @ 1pm: CrossFit Day with the NH Fisher Cats. Tickets are $9, sign-up at the gym.
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Clean Complex
Warm up as needed before working to a heavy weight in the following clean complex using 4-5 working sets.

Power Clean + Hang Power Clean + Jerk

Post loads to comments.

Impact/Focus #2: Bench Press
Following movement review, complete the following workload for Bench Press.

Bench Press 10-8-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO HERE

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04.25.2016

FullSizeRender-33

We want to thank CFNH athlete Mike Munroe for running our row clinic on Saturday. It was a huge success and everyone was able to make a huge improvement on their technique!

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Ring Rows
10 x Medicine Ball Cleans (20/14)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat (Wk3)
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 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We 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 from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Evolutionary Convergence”
Complete as many round/reps as possible in 12:00 of
5 x Clean (135/95)
10 x Handstand Push-ups
Run 200m

Post rounds/reps completed to comments.

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04.22.2016

FullSizeRender-32

Congratulations to our April on-ramp graduates. Trevor, Matt, Ben, and Dan (not pictured) will be working hard along side you all. Please welcome them to our community.

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Row/Run
II. 2-3 rounds of
25ft Waiters Walk (Left)
25ft Waiters Walk (Right)
10 x KB Suitcase Deadlift
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (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 from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Gatorville”
Complete as many rounds/reps as possible in 6:00 of
7 x Pull-ups
14 x Wallball (20/14)

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
7 x Toes-2-Bar
14 x ‘American’ KB Swings (32/24)

Post rounds/reps completed to comments.

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04.20.2016

IMG_6059ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Run 400m/Row 500m
II. 2 rounds of
10 x Deadlift
10 x Front Squat
10 x Press
10 x Push Press
III. Mobility

Impact/Focus #1: Push/Split Jerk Technique
After warm-up, athletes will review proper push/split jerk technique and be assigned an appropriate rep scheme to follow for today’s workout.

Push/Split Jerk TBD

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 3 reps) before making 4 attempts to establish a 7-rep max Front Squat.

Front Squat 7-7-7-7

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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04.18.2016

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Congratulations to Jaymes for completing the Tough Ruck 2016. He completed 26.2 miles with 40 pounds on his back! Awesome job!

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Abmat Sit-ups
10 x Overhead Squat (PVC Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
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 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We 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 from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Rhetorical Mountaineering”
Complete as many reps as possible in 12:00 of
3 x Overhead Squat (95/65)
3 x Box Jumps (24/20)
6 x Overhead Squat (95/65)
6 x Box Jumps (24/20)
9 x Overhead Squat (95/65)
9 x Box Jumps (24/20)
12, 15…etc…

Post total reps completed to comments.

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04.15.2016

FullSizeRender-31ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.

Warm-up Drills
I. Pose Running Technique
II. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 75%
5 x 75%
5 x 75%

Notes: Use your previously established Deadlift 5RM to determine loads for today. This week will begin a linear strength, which will 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 from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Ninja Warrior”
Complete 3 rounds for time of
Run 400m
7 x Bar Muscle-ups
15 x Thrusters (95/65)

Post times to comments.

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04.13.2016

12923314_1040933495952649_3176634263328247901_nWarm-up Drills
I. Run 400m/Row 500m
II. 2 rounds of
10 x Deadlift
10 x Front Squat
10 x Press
10 x Back Squat
10 x Klokov Press
III. Mobility

Impact/Focus #1: Clean Technique
After warm-up, athletes will review proper clean technique and be assigned an appropriate rep scheme to follow for today’s workout.

Clean TBD

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.

Front Squat 5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
Address mobility issues that may be identified during the clean portion of today’s workout. This mobility should be done multiple times per week to help with front rack position.

Slay GOATS

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04.11.2016

12936552_1044473758931956_4629449397030420005_nWarm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
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 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 75%
5 x 75%
5 x 75%

Notes: Use your previously established Back Squat 5RM to determine loads for today. This week will begin a linear strength, which will 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 from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Liquid Stitches”
Complete 12-9-6-3 reps for time of
Hang Snatch (115/85)
Box Jumps (30/24)
Toes-2-Bar

Post times to comments.

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04.08.2016

IMG_6386Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
7 x KB Deadlift
7 x SDLHP
7 x KB Good Mornings
III. Mobility

Impact/Focus: Deadlift 5RM
Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep max for Deadlift.

Deadlift 5-5-5-5-5RM

Post loads to comments.

“Cliff Hanger”
Complete as many rounds/reps as possible in 6:00 of
7 x Hang Power Cleans (115/85)
30 x Double unders

Rest 1:00

Complete as many rounds/reps as possible in 6:00 of
5 x Hang Power Cleans (115/85)
21 x Double unders

Post rounds/reps completed to comments.

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04.06.2016

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Thank you to all the CFNH athletes who came to the Veteran Benefit at SNHU to help raise money for Homes for Our Troops. It was a great success and we appreciate your support.

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
10 x Snatch Grip Deadlift
10 x Barbell Row
10 x Press
10 x Back Squat
10 x Klokov Press
III. Mobility

Impact/Focus #1: Snatch Technique
After warm-up, athletes will review proper snatch technique and be assigned an appropriate rep scheme to follow for today’s workout.

Snatch TBD

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.

Front Squat 2-2-2-2
Drop Sets 2×3 @ 80%

Post loads to comments.

Skill Development
Complete 3-4 rounds for quality of
:20 L-Sit Hold
10 x Back Extension
8 x DB Row (Left)
8 x DB Row (Right)

Part II (Optional)
4×8 Deadhang Pull-ups

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04.04.2016

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Thank you to our athletes that did #handstands4tay in celebration of Taylor Lessard’s life that was cut short over a year ago. She was Andrea’s best friend, and every year on Taylor’s birthday her family and friends perform handstands at various locations to honor her and her love for handstands.

ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat 5RM
Warm-up as needed (3 sets x 5 reps) before working to establish a new 5-rep max for Back Squat.

Back Squat 5-5-5-5RM

Post loads to comments.

“Kittens & Clydesdales”
Complete 5 rounds for time of
6 x Power Clean (155/105)
9 x Handstand Push-ups
12 x Pull-ups

Post times to comments.

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04.01.2016

WODs (03.19.2009) 051ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push Press
III. Mobility

“The 9 Fundamental Circles of Hell”
There are 9 total rounds in this WOD, all of which begin with 9 Medicine Ball Cleans (20lbs). Each round beyond the first adds another CrossFit Fundamental Movement x 9 reps, so round two has Med Ball Cleans x 9 and Push Jerk x 9 for a total of 18 reps. Scale loads as necessary, and as always safety is paramount.
The order of movements added each round is as follows:

Medicine Ball Cleans (20lbs)
Push Jerk (65lbs)
Overhead Squat (65lbs)
Sumo Deadlift High-Pull (95lbs)
Push Press (65lbs)
Front Squat (65lbs)
Deadlift (95lbs)
Press (65lbs)
Air Squat

Post times to comments.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

April Fool’s…or is it…

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03.30.2016

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Congratulations to everyone on completing Week 5 of the Open!

ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Run 400m/Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Push Jerk
Warm-up as needed (3 sets x 5 reps) before completing the following workload of Push Jerk.

Push Jerk 5-5-5-5-5

Post loads to comments.

Impact/Focus #2: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.

Front Squat 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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03.28.2016

2013-open-logo-blue-11ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Front Squat
5 x Push Press
5 x Thrusters
10 x Push-ups
III. Mobility

“Workout 16.5″
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Notes: This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 21 thrusters, then 21 burpees, jumping over the barbell for each rep of the burpees. They will then perform 18 of each, then 15 of each, etc., until the last round of 3 of each. Every second counts in this workout. Your score will be the time it takes to complete all 168 repetitions. There is no time cap for this workout.

This workout ends when the feet land on the other side of the bar on the final rep. Time will be recorded in full seconds. Do not round up. If you finish in 7:49.8, your score is 7:49.

Post times to comments.

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03.25.2016

FullSizeRender-29ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Run
II. 2-3 rounds of
5 x Ring Rows
7 x Push-ups (CFGS)
10 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Power Clean
Warm up as needed before completing the following workload for Power Clean.

Power Clean 2-2-2-2 @ 85% 1RM

Notes: Athletes who have yet to establish a 1RM Power Clean will work to a moderate weight as technique allows, and continue with 2 x Power Clean throughout 4 sets.

Post loads to comments.

“Saccadic Pursuit”
Complete 4 rounds for max reps of
:45 x Ring Rows
:45 x Push Press (75/55)
:45 x Shuttle Sprint
Rest 1:00

Notes: Each interval sequence is :45 seconds of maximal effort work followed by :15 seconds of rest. Score total reps per movement.

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03.24.2016

FullSizeRender-28ANNOUNCEMENTS:
-Our April On-Ramp class begins Tuesday April 5th @ 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
9 Fundamentals x 5 reps
III. Mobility

Impact/Focus: Thruster Triples
Warm up as needed (3 sets x 5 reps) before completing the following workload of Thrusters.

Thrusters 3-3-3-3-3 (Increasing)

Post loads to comments.

“Hippity Hop”
Complete as many rounds/reps as possible in 12:00 of
15 x American KB Swings (32/24)
50 x Double unders
15 x GHD Sit-ups

Post rounds/reps completed to comments.

Skill Development
I. Recover, recover, recover…
And fantasize about the impending 16.5 unveiling…
Mobility and goat slaying for movements that can be expected.

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03.23.2016

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Congratulations to Lauren and Kyle Kolbe on their pregnancy. In a few months we’ll have two new CFNH babies running around.

Warm-up Drills
I. Run 400m/Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Snatch/TTB EMOTM
Following warm-up complete the following movements every minute on the minute for 12:00.

Odd: 5 x Power Snatch (Increasing)
Even: :40 Max Reps x Toes-2-Bar

Post loads to comments.

Impact/Focus #2: Back Squat De-load
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 70%
5 x 75%

Notes: Use your previously established Back Squat 2RM or your most recent 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Wendler 5/3/1 Calculator

Post sets/reps/loads to comments.

WOD
5-10:00 Metabolic Conditioning

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03.21.2016

2013-open-logo-blue-11Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Deadlift (45lbs)
10 x Wallball (20/14)
10 x Push-ups (CFGS)
III. Mobility

“Workout 16.4″
Complete as many rounds and reps as possible in 13 minutes of:
55 x Deadlifts (225/155)
55 x Wall-ball Shots (20/14)
55 x Calorie Row
55 x Handstand Push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Notes: Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details in Movement Standards section). This workout begins with the barbell on the floor and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then move to the wall and complete 55 wall-ball shots, then to the rower to pull 55 calories, then back to the wall for handstand push-ups. If 55 handstand push-ups are completed, the athlete will move back to the barbell and begin another round.

Your score will be the total number of repetitions completed within the 13-minute time cap.

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03.18.2016

1470127_1027684137277585_310516564819082552_nWarm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
7 x Hindu Push-ups
10 x KB Swings
III. Mobility

Impact/Focus: Weighted Pull-ups
Athletes should choose one of the options below that best fits their current level of progression. Each athlete should warm up with 3 sets x 5 reps.

I. Weighted Pull-ups 5-5-3-3-1-1RM
II. Deadhang Pull-ups 5-5-5-5-5-5
III. Individual Pull-up Progression Work

Post loads to comments.

“Hangover”
Complete as many rounds as possible in 4:00 of
10 x KB Snatch (32/24)(5L/5R)
15 x Burpees
30 x Double unders
Rest 1 minute. Repeat for a total of 3 cycles.

Post scores to comments.

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03.16.2016

12718298_1017071528338846_560801831806190861_nWarm-up Drills
I. Run 400m/Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload of Push/Split Jerk.

Push/Split Jerk 3-3-3-3

Post loads to comments.

Impact/Focus #2: Back Squat 5-3-1+
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 2-rep Back Squat established on 01.25.2016
The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Notes: Use your previously established Back Squat 2RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Wendler 5/3/1 Calculator

Post sets/reps/loads to comments.

WOD
5-10:00 Metabolic Conditioning

Posted in | 4 Comments