Mark Kromenacher is alive & well!!!
Warm Up
ROM
10-8-6-4 working up to 75% 1RM DL
STRENGTH
1-1-1+ Deadlift (75%-85%-95%)
STAMINA
Chipper, Untimed ~
20 Deadlifts (80% 1RM)
10 Max Height Box Jumps, rest as needed!
20 Tire Flips (Yes...we did them)
WORK CAPACITY
15 Rnds of Every 30 Seconds...
Perform 1 Snatch + 1 OHS (50-60% of BWT...depending on your limiting factors, Snatch or OHS)
DURABILITY
3 Rnds ~ 10 GHD Sit Ups, 45s Rt Side Plank, 45s Lft Side Plank, 10 Russian Twists, 10 Reverse Hypers (Heavy)
Britt did some work this AM...
Syd ~ 415#-1 / 350# DL & Got thru 10 Box Jumps
Feidt ~ 315#-1 / Started his DL but tweeked the back...
Krommy ~ 305#-3 / 275# DL / 95# For 15 Rnds
Val ~ 225#-4 / 200# DL / 80# For 15 Rnds
tb ~ 345#-1 / 295# DL / 115# for 15 Rnds
Good to see Krommy...He will be an awesome addition to Rib Lake-Prentice Football Program... Even better to have a full-time job!
Congratulations...We will miss him!
Get better soon Feidt!
ATTENTION - ATTENTION - ATTENTION
Get signed up!!!
Garage Games (Crossfit Style Competition)
Aug. 25 ~ Waunakee (Crossfit Farmland)
Britt is the only one who could enter Rx...So enter the scaled or Beginner division!!!
http://www.thegaragegames.com/events/the-crossfit-farmland-fittest-farmhand-challenge/
TB = IN! Scaled Division!!!!
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