''Deadlift 3-3-3+ and Must Be New Hampsha'' (01.03.2011)

Reminder:

The next On-Ramp Curriculum begins this Wednesday and runs from 630-730pm.

If you still need to register please contact us at Sdaghir@CrossfitNewHampshire.com or DanHayden@CrossFitNewHampshire.com prior to Wednesday evening for course details/registration fees.

Warm-up Drills (01.03.2011)
Row 4 Minutes
''Burgener Drill'' (PVC/2Rnds)
9 Fundamentals x 5 reps each
-Samson Stretch
-Shoulder Dislocates (PVC)
-Scorpion Stretch
-Inchworms/Cobra Stretch

''Deadlift 3-3-3+'' (01.03.2011)
Work through the following sets of Deadlifts 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

Post loads to comments.

''Must Be New Hampsha'' (01.03.2011)
Complete for time
15 x Ground-2-Overhead (3/4BW)
15 x Pull-ups
200m Run
12 x Ground-2-Overhead (3/4BW)
12 x Pull-ups
400m Run
9 x Ground-2-Overhead (3/4BW)
9 x Pull-ups
600m Run

Post times and loads to comments.

Mobility WOD

CrossFit Endurance Rest Day (01.03.2011)