Congratulations to Heidi, Mike, Abby, Samy, Christin, Luke, Stacy, Josh, Kerri, Dan, and Christine for their performance Sunday at the Power Couple Weightlifting Competition at CrossFit Nashua. You all did amazing and we couldn’t be more proud. Thank you to the rest of the community that showed up to support them!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Hollow Rocks
7 x Push-ups (CFGS)
10 x Medicine Ball Cleans (40/20)
III. Mobility
Impact/Focus: Back Squat 5-5-5 (Wk12)
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.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Bruised?”
5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees
Post times to comments.
“Back Squat” : 185 X 3 X 5
“Bruised?” : 11:12 (2 rounds @ 115/3 @ 95#)
“Back Squat” : 185 X 3 X 5
“Bruised?” : 11:12 (2 rounds @ 115/3 @ 95#)
Home workout so I did Bruised only RX @ 8:23
Back Squat: 125×5
Bruised?: 14:02 (65#)
Back Squat: Tried 215×5, got 3, did 205×4 and called it a day. 🙂
Bruised?: 8:52 rx
Bruised? 13:30 Rx
Back Squat 5-5-5: 205#
“Bruised?”: 10:55 Rx’d