Wellness Services of CrossFit Nashua:

130812 – “Speal”

CFNSpartans

 

(compare to 110311)

Warm up:

Kip/Scap

Inchworm/Samson lunge

Jumping squats

Burpee broad jumps

 

Skill/Strength:

Power Clean + Push Press

4x1+2

 

“Speal”:

Perform 1 round of cindy after each set of:

1,2,3,4,5,6,7,8,9,10 Clean and Jerks

Competition: 155/115

RX: 135/95

Scaled: 95/65

 

Mobility:

Pec ART

Lat band

Couch

130809 – “Me and My KB"

SamsomOH

Warm up:

Lateral Drills

Inchworm w/ Push-up, Crabwalk

Samson/Glute/Ham

 

Skill/Strength:

1RM Turkish Get-up

 

“Me and My KB”

Competition:

16 Min AMRAP:

2 Turkish Get-ups (2/1.5)

8 KB Swings (2/1.5)

16 Goblet Squats (2/1.5)

Rx:

2 Turkish Get-ups (1.5/1)

8 KB Swings (1.5/1)

16 Goblet Squats (1.5/1)

Scaled:

2 Turkish Get-ups (35/20)

8 KB Swings (35/20)

16 Goblet Squats (35/20)

 

Mobility:

Circle-up

Front Delt

Free Roll

130808 – “Gripper Chipper”

WaltThrust

 

Warm up:

Kip/scap/deadhang

10 Wallsquats

30 Sec Mountain Climbers

Deadbug

 

Skill/Strength:

Front Squat

7RM Front Squat

7-7-7

 

“Gripper Chipper”

Competition:

50 K2E

40 C2B Pull-ups

30 SDHP (95/65)

20 Box Jump (30”/24)

1000M Row

Rx:

50 K2E

40 Pull-ups

30 SDHP (2/1.5)

20 Box jump (24”)

1000M Row

Scaled:

50 Sit-ups

40 Pull-ups

30 SDHP (35/25)

20 Box Jump (20”)

1000M Row

 

Mobility:

Lat FR

Forearm

Wall glute

130807 – “WWE”

GrahamSam

Warm up:

Lateral Drills

Burpee Broad Jumps

Straddle hip openers

 

Skill/Strength:

Clean and Jerk

1-1-1-1-1

 

“WWE”

3 Rounds for time:

*Every time you break up the thrusters you have to row 300M before you can pick up the bar again.

Competition:

21 Thrusters (115/85)

21 Bar Facing Burpees

Rx:

21 Thrusters (95/65)

21 Bar Facing Burpees

Scaled:

21 Thrusters (65/45)

21 Bar Facing Burpees

 

Mobility:

Quad FR

Glute LAX

Shoulder LAX

Subcategories

Our Location:

CrossFit Nashua
106 Perimeter Road
Nashua NH 03063

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