Good luck to Cristy and CJ this weekend as they take on the Master Online Qualifier. Only the fittest 200 Masters athletes in the world qualify for each age group. They’ve put in a ton of work to make it to this point. Please take a second to cheer them on and wish them all the best as they take their shot at qualifying for the 2019 Crossfit Games.
Primer: Theraband Protocol
| 1 min Lizard Pose (each side) | 30 Sec Table Top | 10 Plate DL | 10 G2OH | 10 Overhead Lunges
Technique: 3 Rounds: Squat Clean + High Hang Squat Clean + Hang Squat Clean + Low Hang Squat Clean + Strict Press + Push Press + Push Jerk + Split Jerk
Strength 1 Clean and Jerk Every 75 Seconds x 8
Hero Fridays – Marco – 3 Rounds:
21 Pull Ups
15 HSPU
9 Thrusters @ 135/95
Performance: Pull ups | HSPU Elevated 5 inches | Thrusters @ 115/75
Fitness: Jumping Pull Ups | Seated DB Strict Press @ 50/35 | Thrusters @ 95/65
Fitness Light: Ring Rows | Seated DB Strict Press @35/20 | Thrusters @ 75/55
U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.
Bonus:
A. AMRAP 10 : 25 Ft HS Walk | 5 Bar Muscle Ups
B. 5 Rounds: 5 Deadlifts @ 70% | 8 Bench Press @ 70%