CrossFit – Fri, Sep 20
CrossFit – Fri, Sep 20
Suggested Warm-Up
Warm-Up
2 ROUNDS
10 Wide Leg Good Mornings
10 Up/Downs
5 Push-Ups
10 Glute Bridge
10 KB Deadlift
Into…
2 ROUNDS
5 Burpees + Push Up
10 Kettlebell Swings
:45 Plank
Strength – All
Bench Press (ON A 16:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep Bench Press
)
(Score is Weight)
Omar (Time)
For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
http://www.crossfit.com/mt-archive2/008852.html
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
http://www.crossfit.com/mt-archive2/008852.html
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Row
-Rest as Needed b/t Sets-
(No Measure)