CrossFit – Sat, Jan 27
Warm-Up
Warm-Up
3-4 ROUNDS (7:00 CAP)
200m Run
8 Up-Downs
8 Barbell Deadlifts
8 Barbell Upright Rows
8 Push-Up to Pike
Hero Workout – Performance
Abbate (Time)
For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
https://www.wodconnect.com/workouts/abbate–3
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
https://www.wodconnect.com/workouts/abbate–3
Hero Workout – Fitness
ABBATE (FITNESS) (Time)
FOR TIME
1200m Mile Run
21 Clean & Jerks (115/75)
600m Run
21 Clean & Jerks
1200m Mile Run
(Score is Time)
KG BB: (52.5/35)
Partner Workout Option
IN TEAMS OF 2… (Time)
FOR TIME*
1200m Run
42 Clean & Jerks (Athlete Choice)
600m Run
42 Clean & Jerks
1200m Run
*Partners will complete all runs together. P1 and P2 will split Clean & Jerks as needed with one partner working and one partner resting.
(Score is Time)
Optional Cool Down – All
2-3 SETS FOR QUALITY
1:00/1:00 Empty Barbell Quad Smash
10 Cat/Cows
5/5 Moose Antlers
-Rest as Needed b/t Sets-
(No Measure)
BB: (155/105)
KG BB: (70/47.5)