170218

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

FRIDAY

CROSSFIT

WOD

“Glen”
For time:
135/95 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

ACCESSORY WORK

A. Iron Scap Protocol
B. 100 Walking Lunge Steps, for Quality
C. 100 Hollow Rocks with small Medball between feet and small DB OH

SHRED

WOD

“SHRED Benchmark”
5 rounds of:
200 meter Jog
5 V-ups
10 Hollow Rocks
15 ABMAT SUimmediately into:

4 rounds of:
18/15 Calorie Row or Bike or Ski
12 Walking Lunge Steps, each side
6 Burpees

immediately into:

3 rounds of:
18/15 Calorie Row or Bike or Ski
15 Jumping Jacks
12 Supermen

immediately into:

2 rounds of:
200 Single Unders
20 Reverse Curl into Strict Press, 45/33

immediately into:

100 Lateral Rogue Block Step ups

OLYMPIC WEIGHTLIFTING

STRENGTH

E2MO2M x 7 sets:
Power Snatch 1.1

7 X 2

STRENGTH

Every 2:30 x 7 sets:
3 Cleans (Full) + 1 Jerk

STRENGTH

Build up to a 3RM OHS, rest as needed (use rack)

ACCESSORY WORK

A. 5 x 5 DB Push Press, heavy
B. 5 x 5 DB Bent Over Row, heavy
C. 5 x 5 DB Box Jumps, heavy (24/20)

BASEFIT

WOD

“KipFit Week 3”
3 rounds, each for time, of:
50/40 Calorie Row
40 A-Squats
30 Push Press, 45/33
20 Burpees Over Rogue Block
10 Pull-ups-rest 2 minutes between each set
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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