CrossFit – Wed, Nov 12
Warm Up
Push Press (Every 2 minutes, for 12 minutes (6 sets of):
A set Push Press + 10-15 Ring Rows
A set Push Press + 10-15 Ring Rows
*Set 1 – 3 @ 65%
*Set 2 – 3 @ 70%
*Set 3 – 3 @ 75%
*Set 4 – 2-3 @ 75-80%
*Set 5 – 2-3 @ 75-80%
*Set 6 – Max Reps @ 65%)
METCON
“ZIMMERMAN”
“ZIMMERMAN” (AMRAP – Reps)
AMRAP in 25 minutes:
11 Chest-to-Bar Pull-Ups
2 Deadlifts (315/205 lb)
10 Handstand Push-Ups
Sc:
12 Pull ups
6 Deadlifts @65%
3 Wall Walks
The “Zimmerman” Hero WOD is dedicated to U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, ME, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, who died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan.
Three sets of:
15 Banded Face Pulls
30 Second Side Plank (each side)
45 Second Push-Up Plank Hold