150427 Monday

CrossFit Hammermill – CrossFit

Met-Con Monday … Going to be moving around this week … Recover from last week’s heavy routines … Get ready … Get set … 3, 2, 1 Go!!

WARM-UP

20:00 … Total

08:00 … GPP

Jump Rope 20/40

15 Sit-ups

Run 30 yards

10 Hand Release Push-ups

08:00 … Mobility Work

Explanation of today’s WOD

@17:00 … Burgener w/PVC

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SKILL

08:00 … Total

Burgener Warm-up w/Bar

4 rounds …

Pause for 3 full seconds at top of all overhead positions and when in a squat/bottom position.

Focus:

Great Bottom & Top Positions

Vertical Movement of Bar

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WOD

Hero WOD … “BLAKE”

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Metcon (Time)

“BLAKE”

30:00 Time Cap

4 rounds …

100 foot Walking Lunge

w/plate overhead @25/45#

30 Box Jumps@20/24″

20 Wall-Ball Shots@14/20#

10 Handstand Push-ups

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