''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

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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

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