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– 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. Coach’s Choice
II. Mobility

Impact/Focus: Clean Triples TNG
Warm-up with 3-5 sets of 3 reps each, increasing weight until appropriately prepared for the following set/rep workload.
Every 2:00, for 14:00 total, complete a touch and go set of the following:
3 x Cleans

Notes: The first round should begin at 50-60% of a 1 rep max with subsequent sets increasing by 5-10% every 2 minutes. Clean ladders, oh yeah… Get some, freaks.

21-15-9 reps/kcal for time of
Push/Split Jerk (135/95lbs)
Row (kcal)
GHD Sit-ups

Post scores to comments.

Skill Development
I. Accumulate 3:00 of L-Sit Ring Support

Samy Daghir

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