Wellness Services of CrossFit Nashua:

130503 – Strength day

SarahOHlunge

Warm up:

Row/Run 800M

Lunge dislocate/touch

Snatch balance breakdown

 

Skill/Strength:

A.

Thrusters

3-3-3

B.

Heaving Snatch Balance

1-1-1-1-1

*Cash out*

 

Mobility:

Quad/IT roll

Scapula LAX

Delt LAX

130502 – WOD

Adamcleankate

Warm up:

3 Mins Cindy

Straddle step, high kick

Lunge twist/touch

 

Skill/Strength:

RDLs

5-5-5-5-5

 

WOD

3 RFT:

Comp:

6 Muscle-ups

12 Deadlifts (315/225)

100’ O/H walking lunge (95/65)

Rx:

6 Muscle-ups

12 Deadlifts (225/155)

100’ O/H walking lunge (45/35)

Scaled:

12 Pull-ups

12 Dips

12 Deadlifts (155/105)

100’ O/H walking lunge (25/15)

 

Mobility:

Ham pole w/ band

Lat Pole

Pec ART

130501 – WOD

WaltSB 

Warm up:

3 Min Double-unders

10 Push-up DD

Deadbug

 

Skill/Strength:

Press

5-5-5-5-5

 

WOD

Competition:

800M Run/1000M Row

40 Burpees

30 Box Jumps (30”)

20 SDHPs (2/1.5)

10 Disadvantaged HSPUs

Rx:

800M Run/1000M Row

40 Burpees

30 Box Jumps (24”)

20 SDHPs (2/1.5)

10 HSPUs

Scaled:

800M Run/1000M Row

30 Burpees

30 Box Jumps (20”)

30 SDHPs (1.5/1)

30 Push-ups

 

Mobility:

Circle up

Front Delt

Glute Lax

130430 – “Elizabeth”

KeithSB

Warm up:

Lunge PVC dislocates,side touch

Inchworms, Burpee broad jumps

5 High ang muscle clean

5 Hang power clean

5 Squat cleans

5 Sots press

 

Skill/Strength:

Clean and Jerk

1-1-1-1-1

 

“Elizabeth”

Competition:

9, 6, 3 of:

Squat cleans (225/145)

Ring dips on high rings

Rx:

21,15,9 of:

Squat cleans (135/95)

Ring Dips

Scaled:

21,15,9 of:

Hang Squat cleans (95/65)

Push-ups

 

Mobility:

Glute, quad FR

Pec opener

Subcategories

Our Location:

CrossFit Nashua
106 Perimeter Road
Nashua NH 03063

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