Wellness Services of CrossFit Nashua:

130507- Strength Day

LesterJump

 

Warm up:

500m row

lunge w/kick/twist

jumping squats

squat clean breakdown

 

Strength:

Back -squat

3-3-3-3-3

Hang Squat clean complex:

1 Hang squat clean

2 Front squats

1 Hang squat cleans

 

Mobility:

Wall glute

Couch

Spine roll

130506 – “Helen”

Lungers

Warm up:

500M Row

Kip/Scap/Pull-up

Gorilla walk, Sameson walk

Burpee Broad Jump

Knee jumps

 

Skill/Strength:

Max Box Jump

 

“Helen”

3 Rounds for time:

400M Run

21 KB swings (1.5/1)

12 Pull-ups

 

Mobility:

Ham Pole w/ band

Lat Pole

Calf Pole

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

Subcategories

Our Location:

CrossFit Nashua
106 Perimeter Road
Nashua NH 03063

Send an eEmail...

Telephone: (603) 595-6400
View a map...

WELLNESS SERVICES: