CrossFit – Fri, Nov 3
CrossFit – Fri, Nov 3
Bring a Friend Week November 6th-10th
Refer a friend and get $50 off your next month's membership. If your friend joins during BAFW they receive $50 off their first month's membership too!
Refer a friend and get $50 off your next month's membership. If your friend joins during BAFW they receive $50 off their first month's membership too!
Nukes (3 Rounds for reps)
AMRAP in 30 minutes
From 0:00-8:00
1 mile Run
Max Deadlifts (315/205 lb)
From 8:00-18:00
1 mile Run
Max Power Cleans (225/155 lb)
From 18:00-30:00
1 mile Run
Max Overhead Squats (135/95 lb)
In honor of U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., died Aug. 10, 2012
https://www.crossfit.com/workout/2014/04/15#/comments
From 0:00-8:00
1 mile Run
Max Deadlifts (315/205 lb)
From 8:00-18:00
1 mile Run
Max Power Cleans (225/155 lb)
From 18:00-30:00
1 mile Run
Max Overhead Squats (135/95 lb)
In honor of U.S. Marine Corps Capt. Matthew "Nukes" Manoukian, 29, of Los Altos Hills, Calif., died Aug. 10, 2012
https://www.crossfit.com/workout/2014/04/15#/comments
Athletes, don’t be discouraged by this WOD. While it may seem daunting lets step back and see how we can attack it. Obviously scale the weight to what best fits your ability. Then take a look at each mile run.
There is a set time (which increases) for each mile followed by a max effort barbell movement.
If you’re like Coach Capp and haven’t sniffed an 8:00 mile, like ever, pull that distance back to something that will allow you to come back in and hit at least 5-10 moderately heavy deadlifts. Same thing goes for the 2nd and 3rd miles. Try to stick with the same distance for each round and push yourself with the barbell weights as well.
Remember, we do hard things!
