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6-8-2017

8
Jun

6-8-2017

CrossFit Sona – CrossFit

Warm-up

Today’s Warm-up – #1 (No Measure)

Practice double-unders for 5 minutes

bear crawl forward/backward/sideways right and sideways left

3 rounds of :30 seconds hollow hold followed by :30 seconds of superman arch

3 rounds of :30 second handstand hold

3 rounds of :15 second pull up bar hangs

PVC pass throughs

ATS stretch 2 minutes

Metcon

Wes (Time)

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups

4 burpee box jumps, 24-in. box

3 cleans, 185 lb.

Then, run 800 meters with a 25-lb. plate
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here
[Scale 1]:

600m Run with a 25/15 lbs. Plate

Then,

10 Rounds of:

5 Strict Pull-Ups

4 Burpee Box Jumps (24/20)

3 Cleans (155/105)

Then,

600m Run with a 25/15 lbs. Plate

[Scale 2]:

400m Run with a 25/15 lbs. Plate

Then,

8 Rounds of:

5 Ring Rows

4 Burpee Box Jumps (20/12)

3 Cleans (115/75) or pick challenging weight for the day

Then,

400m Run with a 25/15 lbs. Plate

[BURPEE BOX JUMP VIDEO – https://www.youtube.com/watch?v=4stBdx23tGw]

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