Sunday 1/6/2019 - Powered Up


In honor of Petty First Class SEAL Devon Grube, 36, originally from Cavalier, ND died December 28, 2016 after a kayaking accident while off duty. Devon was a Special Warfare Operator 1st Class with the East Coast Naval Special Warfare unit.

He enlisted in 2005 and had several awards and decorations, including the Joint Service Commendation Medal, the Army Commendation Medal, two Navy/Marine Corps Achievement Medals, the Good Conduct Medal, the Sea Service Deployment Ribbon and the NATO Medal.

In teams of 3-4, waterfall style

3 Rounds:

15 Back Squats 185/125

12 Push Jerks 135/95

9 Snatches 115/75

M1

Clean & Jerk Complex

Opiton A:

2 Clean + 1 Jerk

3@65%

3@70%

2x2 @75%

Option B:

1 Power Clean + 1 FS + 1 Jerk

3@60%

3@65%

2x2@70%

Option C:

1 Hang Clean + 1 FS + 1 Push Press

Start at RPE 5 and build as form and positions allow

M2:

"Powered Up"

For Time

10-8-6-4-2-1

Bar Muscle Up

1-2-4-6-8-10 Power Clean

Option A:

BMU

PC @65% 1rm PC

Option B: Jumping BMU

PC @55-60% 1rm PC

Option C:

Ring Row + Push up

(10 RR + 10 Push up, 8 RR + 8 PU..)

HERO WOD:

TBD

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5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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