McGhee
Hero Workouts sometimes were a favorite WOD of the soldier being remembered, though some (like today’s) are a different way to remember the fallen. Note the rep scheme: those who knew Ryan McGhee remember the day he died, and so does every CrossFitter who does this workout.
Certainly not for the faint of heart, this 30 minute AMRAP is all about moving well from the beginning and holding to your standards. As much as you might be tempted to tear through early on in the workout, sloppy form on any of these movements will punish you in short order. So save those backs and get organized before you deadlift each round, make sure your planks are tight and keep those backs straight and tall, and land all the way on the box on those jumps. Starting strong is great, but it’s even more important to finish strong.
Coaching note: both Nick and Kirstie are away, so JT’s coaching the morning/noon and will be supervising in the evening as Brian jumps in for a guest coaching spot!
Event: This Sunday, our very own Christine Liu will be lifting at the Bay State Games! She’s been training hard (and has the singlet to prove it) and will be joining her first oly weightlifting meet at the Clark Athletic Center located at UMASS Boston. She starts lifting at 2:30pm on Sunday, and I expect I’ll be there. If you’d like to come check it out and see what an Oly meet is all about, come on down. It’s free, and you can cheer on one of our most cheerful members!
Friday, July 22 2016
McGhee
AMRAP 30
5 deadlifts (275/185)
13 pushups
9 box jumps (24/20)
In memory of Corporal Ryan C. McGhee, KIA Iraq 5/13/09
thx jt! i’ll do my best attempts to make a singlet a thing 🙂 would love to see folks if you can make it.