Author Archives: Samy

About Samy

www.CrossFitNewHampshire.com

07.18.2017

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Charity's post race thoughts upon completing the Run to Home Base 9k race! Congratulations, Charity, and thank you!

ANNOUNCEMENTS: 1. We are once again helping the Manchester Christian Church and NH Fisher Cats who are teaming up for “One Day of Community”. Their goal is provide back-to-school supplies for under-resourced children in the Manchester school system. Please feel free to fill as many bags as you’d like. As you can see from the photo, the items on the list were purchased for just $8.25. The bags will be collected on July 28th. Thank you all for helping with this great cause!!! 2. New T-Shirt and Tank top pre-order shirts are now up. Place your orders! Warm-up Drills I. Row 500m II. 2-3 rounds of 5 x Snatch Grip Deadlift (45/35) 5 x Power Snatch 5 x Overhead Squat 5 x Klokov Press III. Mobility Impact/Focus: Snatch Triples After warming up with sets and reps as needed complete the following against a 15:00 running clock: Snatch 3-3-3-3-3 (80-85%*) Notes: *Todays working sets should be targeted at 80-85% of a one rep maximum referenced from best 1-rep established 06.21.2017. The barbell Olympic Lift known as the Snatch refers to the full version of the lift where the bar is received in the Full Overhead Squat Position. Demo video linked HERE. Get some, freaks! Post scores to comments. "Incentives" 3 Round for time of Row 500m 15 x Pull-ups 30 x GHD Sit-ups Notes: There is an incentive 16:00 time cap on today's met con. Yes, incentive. Post scores to comments.
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07.13.2017

IMG_1192 2ANNOUNCEMENTS: – From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some! Warm-up Drills I. Run 200m II. Spikeball! (...Coach's Choice) III. Mobility Impact/Focus: Turkish Get-up EMOTM Following an appropriate series of warm up reps: Complete two Turkish Get-up every minute on the minute (EMOTM) for 10:00. EMOTM for 10:00 2 x Turkish Get-ups (1L/1R) Post best TGU weight to comments. "Push Whipped" For time 50 x Double-unders 10 x Push/Split Jerk (155/105lbs) 40 x Double-unders 8 x Push/Split Jerk (155/105lbs) 30 x Double-unders 6 x Push/Split Jerk (155/105lbs) 20 x Double-unders 4 x Push/Split Jerk (155/105lbs) 10 x Double-unders 2 x Push/Split Jerk (155/105lbs) Post time to comments. Skill Development A. L-sit practice, establish a goal of 2 minutes or less and work to it in as few sets as possible. B. 15-12-9 x Back Extensions *If L-sits are still a bit too challenging perform the same assignment in the Plank Position or in the Plank on low rings.
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07.11.2017

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Katelyn getting some at the Dirty Girls obstacle course event this past weekend in Killington, VT... Yesssss!

ANNOUNCEMENTS: – Our July On-Ramp begins TONIGHT, Tuesday July 11th @ 6pm. Tell your friends! – From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some! Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Power Clean :75 Repeats Warm-up as needed before completing the following every :75 seconds for a total of eight rounds. Every :75 for 8 Rounds: 2 x Power Clean (80%1RM) Notes: Athletes should use 80% of a 1 repetition maximum Power Clean as a guideline for workloads to aim for today. For percentages use one rep maximum Power Clean scores from 06.27.2017 linked HERE. Post scores to comments. "780 Seconds" 13:00 AMRAP Row 250m 12 x American KB Swings (32/24kg) 21 x Box Jumps (24/20'') Post scores to comments. Skill Development I. Handstand walks and holds x 10:00 practice II. Mobility drills from the Poster references, work 2-3 areas that need improved mobility and function for 2-5 minutes each. Socialize with your peers during this recovery effort, it makes the pain not so... painful.
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07.06.2017

IMG_1158ANNOUNCEMENTS: - Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends! - From your Coaches and Charity: Thank you to our CFNH community for supporting Charity as she achieved her financial goals fundraising for veterans well before the event deadline on July 16. Check out the details HERE. Get some! Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Pause Power Snatch Warm-up suggestion: 3-3-2-2-1-1 practicing the Pause Power Snatch technique. Execute a :03 pause in the Power Snatch Receiving Position for the following sets and reps. Pause Power Snatch 2-2-2-2-2 (increasing in weight) Notes: Work on confidence in a strong position receiving the Power Snatch today; increase weight per individual/Coach's discretion. In the receiving position execute a :03 pause for the above sets and reps. Work up in weight able to progress with sound technique. Get some, freaks... Post scores to comments. "Liberty Circles" 14:00 AMRAP of Row 600m 20 x Overhead Squat (95/65lbs) 20 x Slambal (40/20lbs) 20 x Push Press (95/65lbs) Post total rounds and reps to comments. Skill Development: Sum Challenges I. Ring Support (tabata) Score cumulative seconds in hold II. Pull-ups 5 sets of (7 @ 81X2 tempo) Score is getting stronger III. 3 sets Push-ups (15 @ 2111 tempo) Score is getting stronger IV. L-sit (tabata) Score cumulative seconds in hold
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07.03.2017

American-Flag_shutterstock_52044700   ANNOUNCEMENTS: – See Holiday Hours (Below): - Monday July 3rd: Hero WOD Heats at 10 & 11AM ONLY - Tuesday July 4th: CLOSED - Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.     "THE SEVEN" 7 Rounds for time of 7 x Handstand Push-ups 7 x Thrusters (135/95lbs) 7 x Knees-2-Elbows 7 x Deadlift (245lbs) 7 x Burpees 7 x KB Swings (32/24kg) 7 x Pull-ups Notes: Today's Hero WOD may be undertaken as an individual or as part of two athlete team; there will be scaled options for both approaches provided in order to facilitate the ideal training experience as well as being logistically appropriate given any time constraints on classes. "The Seven" HERO WOD explained: A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46. Post scores to comments.
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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
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06.26.2017

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United States Marine Corps Corporal Paul N. King; Killed In Action in Fallujah Iraq on June 25th, 2006. Also killed was Staff Sargeant Raymond J. Plouhar.

ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Coach's Choice II. Mobility "KING" 5 Rounds for time of 1 x Rope Climb 25 x Thrusters (95/65lbs) 200m Tactical Carry Bumper Plate Run 5 x Turkish Get-ups (32/24kg) Notes: The Bumper plate is held in the old school 'alert to the dirt' style during the run. Turkish Get-ups alternate sides and represent the total reps per round (5 total). Due to the logistical constraints of today's HERO wod there will be a 30:00 cutoff on time to completion. Marine Cpl. Paul N. King was killed in action June 25, 2006 Serving During Operation Iraqi Freedom. Corporal King was 23, of Tyngsboro, Mass.; assigned to 1st Battalion, 25th Marine Regiment. Cpl. King was killed while conducting combat operations in Fallujah, Iraq. Also killed was Staff Sgt. Raymond J. Plouhar. Honor Staff Sergeant Plouhar by reading about him via the link found HERE. To read about the memories of Corporal King, please click on the link found HERE. Post scores to comments.
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06.23.2017

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Congratulations to Patrick, Dan, Jessica, and Sam on graduating the June On-Ramp Course; Welcome to the community!

ANNOUNCEMENTS: – Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE. Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Deadlift 1RM Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record. 5 x 40% (warm-up) 3 x 50% (warm-up) 3 x 60% (warm-up) Deadlift 1-1-1-1-1RM Notes: Utilize single rep sets beyond the five as needed. The percentage based warm-up is a guideline, athletes should prepare to warm themselves up well with a strategy towards maximizing one rep performance. Adrenaline and over excitement at the words 'One Rep Max' does not represent an appropriate standalone warm-up. Prime yourselves to excel, get some, freaks! Post loads to comments. "Hydro" 4 Rounds for time of Row 250m 7 x Thrusters (135/95lbs) Post scores to comments. Skill Development I. Spikeball Skills... II. Mobilize III. Slay Goats
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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.
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06.16.2017

FullSizeRender 10ANNOUNCEMENTS: – 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 7 x Push-ups (CFGS) 7 x V-ups 10 x KB Deadlift (24/16) III. Mobility Impact/Focus: Deadlift Warm up as needed (3 sets x 5 reps) before completing the following workload of Deadlift based off your single from 06.09.2017. Deadlift 5-5-5-5 (75%) Notes: Today’s % are based off of your 1-rep number from last week. Post loads to comments. "The Dumb-bell Smarts" Complete 6 rounds for time of 10 X Push-ups 10 x Toes-2-Bar 10 x KB Snatch (5L/5R)(50/35) 20 x Russian Twists (50/35) Post times to comments.
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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
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06.13.2017

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Sunset at the Stable's (CFNH) third location...

ANNOUNCEMENTS: – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Coach’s Choice II. Mobility Impact/Focus: Turkish Get-ups Warm-up as needed before completing the following sets/reps of Turkish Get-ups. 6 rounds of 2R+2L, rest as needed between efforts. Notes: Today's training stipulates 2 reps per side without bringing the weight down. Increase weights with each set as able. Post scores to comments. "Awe Full" Complete as many rounds/reps as possible in 14:00 of 5 x Bar Muscle-ups 10 x Russian KB Swings (32/24kg) 15 x Box Jumps (24/20'') Notes: Bar muscle-ups scale to 8 x Scaled Bar Muscle-ups or 10 x Pull-ups. Get some, freaks. Post scores to comments. Skill Development Tabata L-sit or 100 x Abmat Sit-ups
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06.07.2017

IMG_2503.JPG Image: Carl notices some new power during a Golf outing in preparation for a charity benefit tournament this coming June 16th. The benefit is for a friend of Coach Chase's named Chris Dufour: read about the cause by clicking HERE. ANNOUNCEMENTS: – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Run 400m 2-3 Rounds of 3-5 x Pull-ups (kipping practice) 10 x KB Swings 10 x Hollow Rocks II. Mobility   "Helen" 3 Rounds for time of Run 400m 21 x American KB Swings (24/16kg) 12 x Pull-ups Post scores to comments. ROMWOD:"DORSAL"
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06.05.2017

IMG_0765ANNOUNCEMENTS: – Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends! – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. 2-3 Rounds of 1 x Indoor Lap Medicine Ball Complex 5 x Air Squat to Med Ball 5 x Med Ball Deadlift 5 x Med Ball Deadlift + Shrug 5 x Medicine Ball Cleans 5 x Med Ball Thrusters 5 x Med Ball Thruster Toss+Catch (in place) 5 x Squat Jump off Medicine Ball to max height III. Mobility Impact/Focus: Front Squat 1RM Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum Front Squat. Front Squat 1-1-1-1-1RM Notes: To reference previous scores from 04.17.2017 please click HERE. Post loads to comments. "Swang" Four rounds for maximum repetitions + kcal possible. Complete as many repetitions as possible during each movements' minute long work interval. 1:00 x Push Press (95/65lbs) :15 x Rest/Transitions 1:00 x GHD Sit-ups :15 x Rest/Transitions 1:00 x Row (kcal) 1:00 Rest... Notes: There are :15 seconds allotted for transition between movements/stations. There is also a 1:00 rest between rounds. Score is cumulative repetitions and kcal rowed for one total value. Get some, freaks. Post scores to comments. Skill Development: Select one of the following I. Back Extensions 3×10 II. Glute Ham Raises 3×10 III. Back Extensions 3×15 Iv. Good Mornings 3×10
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06.01.2017

FullSizeRender.jpg-1ANNOUNCEMENTS: – Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends! – Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. 9 Foundational Movements x 5 Reps each II. Mobility Impact/Focus: Front Squat Heavy Singles Warm up as needed (3 sets x 2-3 reps each) before completing the following workload for Front Squats. Utilize additional sets of single reps to build to the 90-95% workload range as needed to facilitate best lifting performance. Front Squat 1-1-1-1 (90-95% of 1RM) Notes: Get some (comma) freaks. Post loads to comments. "Put Five On It" For time 25 x Wallball 20 x Toes-2-Bar 20 x Burpee (both hands to rig) 20 x Wallball 15 x Toes-2-Bar 15 x Burpee (both hands to rig) 15 x Wallball 10 x Toes-2-Bar 10 x Burpee (both hands to rig) Post scores to comments.
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05.25.2017

IMG_1720 ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. -Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Push or Split Jerk 1RM Warm up as needed (3 sets x 5 reps) before completing the workload below. Push or Split Jerk x 1-1-1-1-1RM Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Get some, freaks. Post loads to comments. "Blackjack" Four rounds for time of 9 x Burpees 15 x Slamball (40/20lbs) 21 x Wallball (20/14lbs) Post scores to comments.
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05.23.2017

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Charity is running a 9k to Home Base at Fenway on June 15, 2017... Her fundraiser page is in support of Veteran services through a Home Base program provided by the cooperation of the Boston Red Sox and Massachusetts General Hospital. Link can be found under announcements! Get some Charity!

ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. -Charity's Veteran Run To Home Base 9k fundraiser page link found HERE. Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Turkish Get-ups Warm-up as needed before completing the following sets/reps of Turkish Get-ups. 2R+2L 2R+2L 2R+2L 1R+1L 1R+1L 1R+1L Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 2 at a given weight. Increase weights with each set as able. Post scores to comments. "Gymnasty-Thuglife" Complete for time Run 200m 20 x Pull-ups 20 x Ring Dips Run 400m 20 x Pull-ups 20 x Ring Dips Run 800m 20 x Pull-ups 20 x Ring Dips Post scores to comments. Skill Development I. Individual Mobility/RomWOD efforts II. 6 Rounds for quality work/max time in hold of :15 x L-sit (rings/paralettes/hanging knee raise) :45 x Rest/socialize III. 4 Rounds for quality :20 x Plank + Side Plank R + Side Plank L (total :60 work) :30 x Rest/socialize
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05.19.2017

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WELCOME HOME STEVE!!!! YESSSSSS!!!!!!

ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Run 200m II. 3 rounds of 3 x Pull-ups (Deadhang) 7 x Push-ups (CFGS) 10 x Air Squats (Wall Therapy) III. Mobility “Cindy” Complete as many rounds/reps as possible in 20:00 of 5 x Pull-ups 10 x Push-ups 15 x Air Squats Notes: Yes, this is a benchmark WOD... Get some, freaks. Post scores to comments. Impact/Focus: Deadlift 5x3 Warm-up with 2-3 sets of 3 reps each, increasing weight in preparation for the working sets outlined below Deadlift 3-3-3-3-3 Notes: Heavy is relative to personal discretion considering this lift is occurring post benchmark WOD. Strive for proper form and get after it... at least we're going to be nice and waaaaarm. Post scores to comments.
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05.18.2017

IMG_0628-1ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus #1: Push/Split Jerk Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk. Push/Split Jerk 1-1-1-1 (92.5-95%1RM) Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017. Athletes feeling frisky today can push the 95% side, while those beat up from a full throttle week thus far or perhaps prioritizing skill work can work lower percentages. Post scores to comments. "Event Horizon" For time 30 x Double-unders 12R+12L x KB Snatch (24/16kg) 30 x Double-unders 10R+10L x KB Snatch (24/16kg) 30 x Double-unders 8R+8L x KB Snatch (24/16kg) 30 x Double-unders 6R+6L x KB Snatch (24/16kg) 30 x Double-unders 4R+4L x KB Snatch (24/16kg) 30 x Double-unders 2R+2L x KB Snatch (24/16kg) Notes: Alternate arms for the KB Snatch. Post scores to comments.
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05.17.2017

IMG_0738ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Run 200m II. 6:00 Dynamic Warm-up High Knees Butt Kicks Shuffle Karaoke Hip Circles Walking Lunges III. Mobility Impact/Focus: Clean Doubles x :75 seconds Warm up as needed (3 sets x 5 reps) before completing the following workload for Cleans (Full). Every :75 for 7 rounds execute 2 x Full Cleans. Post scores to comments. "Pushing Pull" Complete as many rounds and reps as possible in 10:00 of Row 20kcal 10 x Burpees Post scores to comments. ROMWOD: "Hinge"
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05.08.2017

Congratulations to Luke and Erica on their beautiful baby daughter: Gianni Best Grilli!

Congratulations to Luke and Erica on their beautiful baby daughter: Gianna Best Grilli!

Amoskeag U19 Rugby (win) under observation... via Coach Chase.

Amoskeag U19 Rugby (win) under observation... via Coach Chase.

ANNOUNCEMENTS: – Join us for Memorial Day “Murph” on Monday May 29th at 9am. Warm-up Drills I. Coach's Choice II. Mobility Impact/Focus: Power Clean Singles Warm up as needed (3 sets x 5 reps) before completing the following workload for Power Cleans. Power Clean 1-1-1-1-1-1-1RM Notes: Heavy and challenging workload today, minimum of seven solid sets at 90% plus or new 1RM should be the primary goal for the athlete seeking guidance on target working weights. Technique as always is paramount. If you're feeling like those PR's are within range, then by all means; Get some, freaks. "Roman Chairs" 35-30-25-20-15 reps for time of DB Snatch (50/35lbs) GHD Sit-ups Push-ups Notes: Reps each round are total reps for DB Snatch, thus one arm does an extra rep on the odd numbered rounds. Alternate arms on each repetition. Post scores to comments. Skill Development 5 Rounds for quality work/max time in hold of :30 x L-sit (rings/paralettes/hanging knee raise) :30 x Rest 5-7 strict reps x Pull-ups or Chin-ups Post training to comments.
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