Monday 20/1/20….”Mcgregors Law”

Strength

Back Sqaut 7-7-7-7

*use heaviest load and hold for all 4 sets

Conditioning

“McGregors Law”

8 Minute Ladder

3 Thrusters 42.5/30kg

3 Toes to Bar

6 Thrusters 42.5/30kg

6 Toes to Bar

9 Thrusters 42.5/30kg

9 Toes to bar

12’s, 15’s etc etc

Increase reps by 3 every round

Monday 2/12/19 – Artie

“Artie”
Complete as many rounds as possible in 20 mins of:

5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters, 42.5/30

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella.

Saturday 8/6/19…Bad Guy

Part a

For time: Run With Medicine Ball, 10/6 kg, 800 m

Part b
AMRAP 20 mins
Complete as many rounds as possible in 20 mins of:
30 Thrusters, 60/42.5 kg
5 Rope Climbs
30 Bar Muscle-ups

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