Power CrossFit – CrossFit

Warm-up

-500 meter row or 2 minute bike

-Shoulder ROM

-Caterpillar 10 meters

-Samson Stretch 10 meters

-Calf stretches 1 minute each leg

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

WORKOUT OF THE DAY

PETER BRENNAN (Time)

4 Rounds for Time

400 meter Run

10 Overhead Squats (95/65 lb)

10 Burpees
This Firefighter Hero WOD is dedicated to Peter Brennan, FDNY, Rescue 4, who was killed on September 11, 2001. At only 30 years old, Peter Brennan had the resume of a seasoned, veteran rescuer. He started volunteering at the Lakeland Volunteer Fire Department as a teen in 1986. In the following years, he volunteered with the Hauppauge fire department and worked for the New York City fire department, earning medals and awards for heroism.

He racked up unit citations at Lakeland and then an award and a medal for heroism at the Hauppauge Fire Department, which he joined in 1999, for rescuing three fellow firefighters. He was elected to second lieutenant in April. Before his death the First Responder Newspaper had recently awarded him the 2001 Long Island Gold Firefighter of the Year Award.

STRENGTH

Metcon (Weight)

Clean Ladder (15min time cap)

10 Cleans (95/65#)

change weights

8 Cleans (135/95#)

change weights

6 Cleans (155/105#)

change weights

4 Cleans (185/135#)

change weights

2 Cleans (205/145#)

change weights

1 Cleans (225/155#)

RX plus is anything beyond 1 clean at (225/155#)
Score is the weight of the heaviest set completed before the time cap

Scaling Options: Lower the weight to your current ability