Congratulations to Derk for completing his Level 1 CrossFit Trainer Seminar this past weekend. Still representing CFNH in D.C.!
Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Power Clean
Warm up as needed (3 sets x 5 reps) before working to establish a maximum for the following workload of unbroken power cleans.
Power Clean x 9-6-3
Notes: Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Post loads to comments.
“Dissociative Fugue”
Complete for time
Row 500m
Then…
3 rounds of
15 x Thrusters (95/65)
15 x Slamball (40/20)
Then…
Row 500
Post time to comments.
Haha thanks for including the bathroom selfie guys! Always repping CFNH in Baltimore and about to rep in San Diego in January!
Power Clean: 125# for 9-6-3
Dissociative Fugue: 11:29 RX
Power Clean: 125#x9, 135#x6, 125#x3 (Started going for 135 but failed after 6, then did 9 & 3 @ 125 to finish)
“Dissociative Fugue”: 13:44 Rx’d