Ryan

CrossFit Hero WOD - "Ryan"

Five rounds for time of:

• 7 Muscle-ups (vid 2)(vid 3)(vid 4)
• 21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

 

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Compare to Sept 2009 and Oct 2008

Strength Focus

Max Effort - Find 3RM for Sumo Deadlift

 

 

 

Great to have you join CFF, Jim Hayes!

Nuts and Bolts Session #2 -Shoulder Press to Push Press to Push Jerk

GREAT improvements on these lifts, tonight!

Skill Work:
Shoulder Press-Push Press-Push Jerk positions and mechanics.

WOD:
Advanced (solid technique demonstrated): 45-55# - Without putting bar down, Shoulder Press to failure, going straight to Push Press to failure, going straight to Push Jerk to failure (fight urge to rack bar).

Beginner-Intermediate:  Work through 3 sets of 3 reps Shoulder Press, 3 sets of 3 reps Push Press, 3 sets of 3 Reps Push Jerk.  Increase weight only if form is perfect, otherwise repeat reps that are not, to improve form.