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
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Impact/Focus #2: Bench Press
Following movement review, complete the following workload for Bench Press.
Bench Press 10-8-5-5-5-5
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WOD
5-10:00 Metabolic Conditioning
Skill Development
CFNE Bulletproof Shoulders VIDEO DEMO HERE
“Clean Complex”: 135#
“Bench Press 5-5-5-5-5”: 135#
Met Con: 20-15-10-5 GHDs + Back Extensions
“Clean Complex”: 135#
“Bench Press 5-5-5-5-5”: 135#
Met Con: 20-15-10-5 GHDs + Back Extensions
Clean Complex: 155# full complex, 160# power clean
Bench Press: 75#x5
Clean Complex: 85# (PR’d the hang). Failed at 90# on the hang, but PR’d the power clean.
Bench Press: 70×5