{"id":43249,"date":"2022-11-30T03:35:43","date_gmt":"2022-11-30T08:35:43","guid":{"rendered":"https:\/\/crossfitnewhampshire.com\/?p=43249"},"modified":"2022-11-30T10:56:52","modified_gmt":"2022-11-30T15:56:52","slug":"wednesday-11-30-2022","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2022\/11\/30\/wednesday-11-30-2022\/","title":{"rendered":"Wednesday 11.30.2022"},"content":{"rendered":"
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Learn more by clicking the link found HERE<\/a><\/strong><\/em>, or read the info in the above image…<\/figcaption><\/figure>\n

Warm-up Drills<\/span><\/strong>
\nI. Coach’s Choice
\nII. Dynamic Series
\nIII. Mobility Drills<\/p>\n

Impact\/Focus: Sustainment Ladders & Turkish Delights<\/span><\/strong><\/p>\n

General Overview…
\nComplete the TGU Task (A) vs 5:00
\nComplete the Jump Rope Task (B) vs 5:00
\nComplete the TGU Task (A) vs 5:00
\nComplete the Jump Rope Task (B) vs 5:00<\/p>\n

Work through the following two task challenges; one focuses on duration of Jump Rope movements\/abilities in an ascending and descending ladder, scoring each miss; Turkish Get-ups will carry an 8 to 10 rep goal vs a Time Limit. Please read on for each tasks details.<\/p>\n

Task A.<\/strong>\u00a0“Turkish Get-up Sets\/Reps”<\/span> VS 5:00
\nx 8 to 10 Reps (4 to 5 reps per arm, alternating, 24\/16kg)
\nComplete this task vs. a 4:40 second time cap, climbing weight or changing weight to a lighter, more<\/p>\n

Task B.<\/strong>\u00a0“Jump Rope Ladder”<\/span> VS 5:00
\nSelect one of the four options below and attempt to sustain an unbroken set for the duration of each work interval. Complete with as few misses as possible, scoring total errors during the ladder of work intervals.<\/p>\n

Intervals:
\nWORK :20 X REST :20
\nWORK :40 X REST :20
\nWORK :60 X REST :20
\nWORK :40 X REST :20
\nWORK :20 X —<\/p>\n

Task Options:
\nI. Double-under reps
\nII. Single, Single, Double-under rep pattern
\nIII. Singe, Double, Single, Double-under rep pattern
\nIV. Single-under Reps<\/p>\n

Post scores to comments.<\/p>\n

“Ramparts”<\/span><\/strong>
\nFor Time vs Rx Time Cap @ 9 minutes or Scaled Time Cap @ 11 minutes<\/p>\n

3-6-9-12-9-6-3 x Power Snatch (95\/65lbs)
\n6-6-6-6-6-6-6 x Box Overs (24\/20”)<\/p>\n

Notes:<\/p>\n