4/03/2011

''Front Squat 3-3-3+ & Roots'' (04.04.2011)

The next CrossFit New Hampshire Intro Class begins this evening at 6:30pm, we ask that anyone planning on attending please email us to register if you have yet to do so.

Warm-up Drills (04.04.2011)
Row 2:00 (Hold 1:55/500m Split or better)
''Burgener Drill'' (3Rnds/PVC)
2 Rounds of
5 x Deadhang Chin-ups
7 x Burpees
9 x Toes-2-Bar
-Samson Stretch
-Shoulder Dislocates (PVC)
-ITB Stretch
-Sumo Squats

''Front Squat 3-3-3+'' (04.04.2011)
Work through the following sets of Front Squats using the percentages outlined below. Novice level lifters should multiply their single repetition maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

''Roots'' (04.04.2011)
Complete the following for time
10-9-8-7-6-5-4-3-2-1 reps each of
Hang Power Clean
Push Press (115/75lbs)
Pull-ups

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (04.04.2011)
''Tempo 85%/95%''
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m, recover 1 minute, 95% for second 1500m

Post times to comments.

20 comments:

Justin said...

135/150/165

Roots 22:05

Marcus said...

Front Squat: 170 x 7

Roots: 12:28 @ 115lbs

Laura said...

Front squat 95 x 10
roots: 21:50. 75 lbs.

Mint said...

Front Squats: 155 x 7

sdaghir@gmail.com said...

Front Squats
295x1

Roots
9:18

It was great being able to toil away today with our AM crew... Matt L. finally returned to the fire today as well, congratulations braheim.

Mtn Rob said...

Front Squat 155x6

Roots 19:42 w 95lb

Khan said...

Front Squat 3-3-3+
135x8

Roots
11:07@ 75lbs

Anonymous said...

Front Squat 3-3-3+
55/65/70x6
"Roots"
55#
20:22
Alison

Mint said...

Roots: 9:03 115#'s

Colby said...

Front squats: 150 x 12
Roots: 18:21

Peter said...

Front squats 125 x 7

Roots (95#) 18:27

Mike S. said...

Front Squats

185-205-230(7)

Roots

8:13 @ 115lbs

thammond18 said...

Front Squat...
205 1RM

Roots...
15:44

tommy

Anonymous said...

Front Squat 175/190/215x8

Roots 8:41 @115#

Danny

lewis.robertdavid@gmail.com said...

Front Squat
160x3
180x3
205x12

My innerds were damn near bursting, but nothing beats that euphoria you feel under the bar. No better remedy for a stressful day and superior mental armor for the week ahead.


"Roots" - Fortress of Solitude Mod

10-9-8-7-6-5-4-3-2-1 Reps for Time:
Hang Power Cleans @ 115#
Push Press @ 115#
Dead-hang Ledge Pullups

16:14.63

-Bert

Anonymous said...

Biemer -

Roots: 12:30 (I think)

Anonymous said...

Front Squat 190 x 5
Roots 13:43 @ 115

Jay

Anonymous said...

CFE
Cycle 20 miles
Time: for completion
(first time riding in the area)
Pumped to be back on the bike!

-Lance

Anonymous said...

kev

front squats 9 x 170

17:07 115 lbs

ericachief said...

Roots
22:03 65#

omg...this was tough :) thanks for the support as always everyone

erica