Markham M

Remember we have FCF MOVIE NIGHT tonight after the last Olympic Weightlifting Class!

ARTICLES
+ AMA: The Founder of Evolve Move Play, and Co-Founder of Parkour Visions – r/bodyweightfitness
If Cancer Needs Carbs (Glucose) to Grow, Why Don’t Doctors Change People’s Diets When the Cancer is First Diagnosed? – Quora

CrossFit WOD for Friday 4/7

“JASON”

for time:
100 squats
5 muscle-ups
75 squats
10 muscle-ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

NOTES: There are a lot of different ways to scale and modify this workout, but like all HERO workouts, our goal is consistent, hard work throughout the entire workout. If the skill is too difficult use the “3 Strikes and You’re Out” movement rule: if you fail three reps in a row it’s time to scale the movement down so you can keep your workout working.

Post time to whiteboard.

Olympic Weightlifting WOD

if 1x/week: no feet snatch + snatch, muscle clean + no feet clean, overhead squats

if 3x/week: no feet snatch + snatch, muscle clean + no feet clean, slow jerk dip + jerk pop off + push press

weighted plank, chinese lat raise, plyo box jump, ramp sprints

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