Elm City CrossFit's Powerlifter ~ Joe Ryan!
Warmup: 8!
Burpees
Med ball Squat Cleans
OH walking lunges
++++++++++++++
21-15-9:
Box Up and Overs
Chest to Bar Pullups
rest 10 minutes
21-15-9:
Power Clean 155/115#
Calories on Rower
Warmup: 4 Rounds of
10 cal row
10 shoulder pass-throughs
10 pushups
10 ab mat situps
++++++++++++++++++++
Buy-in: 1xmax rep deadhang pullups
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Strength: Push Press 8x6 ~ Increasing Loads
++++++++++++++++++++
WOD: For Time 10! of
Push Press 155/95#
Pullups
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Endurance: meet at YMCA Pool @ 6 am
1x300, 1x1000, 1x100, 4x50 meters
Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole.
Saturday
WOD: "Monti"
5 Rounds for Time
50 Weighted Step-ups with a 45/25# dumbbell on 20" box
15 Power Cleans 135/95#
50 Weighted Step-ups with a 45/25# dumbbell on 20" box
10 Snatches 135/95
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SUNDAY
Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am Sunday Funday Crew - Everyone Welcome!
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MONDAY
Warmup: 12 minutes of
300 meter row
10 ball slams
10 slam ball front squats
20 weighted situps
++++++++++++++++++++++
Buy-In: 4x12 Reverse Hypers
++++++++++++++++++++++
Strength: Back Squat 12-9-6-3 ~ Increasing Loads
*with 100 meter row after each set
+++++++++++++++++++++++
WOD "Lisa's 4-0"
For Time:
20 Calorie Row
Then
4 Rounds for Time
10 Power Snatches 95/65#
10 Toes to Wall
10 Box Jumps 30/24"
10 Front Rack Lung Steps 95/65#
Then,
20 Calorie Row