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9/11 Tribute 2015

10
Sep

9/11 Tribute 2015

CFPC – CrossFit

Warm-up

400m Jog

10 Ring rows

100′ Single arm KB overhead walk R-arm

100′ Single arm KB overhead walk L-arm

10 Ring rows

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Then;

Prepare for METCON

Note= if you did not perform a max set of pull-ups on wednesday, do so now.

Metcon

30 min CAP

9/11 Tribute (Time)

30 Squat snatch (125/75#)

2001m Run

9 Plate Burpee box step-overs (55/35#, 24/20″)

11 Burpee Muscle-ups
Movements/weights are significant to the date of the tragedy and the deaths incurred at the pentagon. Remember those who lost their lives while completing this memorial WOD.

2001m= 1 mile + 400m Run, or, 5 laps

Plate Burpee box step-overs:

Perform chest-to-plate burpee, pick up plate, hold it in front of your chest as you climb over the box. Once on opposite side you can drop the plate.

Burpee muscle-ups: perform burpee, jump and grab rings, perform muscle up

SCALE: Burpee+Ring Row+Dip, dip with assistance from legs if necessary

Pull-ups (Only for those who did not do so wednesday)