5/10/13, Friday - CrossFit Blackbeard

CALL ROB: (219) 308-5357

4400 34th Street North, Unit K
St. Petersburg, FL 33714

5/10/13, Friday

May 14, 2013

Strength

1) Clean Grip Segment Deadlift Demo– 7×2

Notes: Heavy but controlled. Rest 30-45 seconds between sets.

 

2) Bottom Pause Bench- 5×3

Notes: Heavy as possilble. Do not let bar rest on chest. Pause for 3 seconds at the bottom of bench. Rest 60-90 seconds.

 

Met-Con

“Griff”

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

 

Midline

2 Rounds

15 GHD Reverse Crunch

15 Standing Plate Twist

griff

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

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