6a – Oly Class
7a – WOD
8a — Striking WOD
8a – Skills class (Come in and work a goat, strength, etc)
9a — WOD
Dynamic Warm-Up – Mobility
Prepare to for..
1 RM Dead-Lift
Rest AT LEAST 2 Minutes between lifts over 75%
*Circle your name on the board IF you saw a PR today**
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team, and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife.
A. WOD: “Marston”
20 Min AMRAP alternating rounds with a partner (Originally done without one)
10 toes to bar
15 bar facing burpees.
Adv: 405/275 Rx: 315/215 Scale: As needed or 225/155
* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds. Ask your coach for help.
ABOVE and BEYOND:
C: Alternate, rest as needed between efforts. 3 sets each.
C1: Single leg deadlift, barbell, 8-10 reps each leg
C2: Single arm push press, pause at top. 8-10 reps.
D: Alternate, rest as needed between efforts. 3 sets each.
D1: lateral box step up, 10-12 reps
D2: Single Arm GHD Dumbbell row, 8-10 reps
Hold the top of a hip extension (Torso parallel to the ground), and perform a row with a dumbbell, resisting rotation as you pull/hold the dumbbell off the ground.
E: Accumulate 10-15 Turkish get ups, each arm, with a slam ball. You’ll have to play with the weight.