7/18/2016

ANNOUNCEMENTS

Upcoming local competitions:
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?
8/14 - Masters of Mayhem @ CrossFit Aspire, Cherry Hill NJ - Masters 40+ $60
8/20 - Summer Slam Teams of six athletes (3 male/3 female) Horsham, PA
9/17/2016 - 3rd Annual Manor Mudder!

WARM UP

4 rds
5 high hang cleans 45/35
5 Push Ups
5 jump air squats

BUY IN

Clean and Jerk
5 sets x 2 reps
between 70-80% 1RM

TNG preferred but not mandatory

SKILL

how to NOT slam an empty barbell between sets

WOD

With a 25 min time cap complete:

"Monti"

5 rounds for time of:
50 step-ups with 45-lb. barbell, 20-in. box
95-lb. cleans, 15 reps
50 step-ups with 45-lb. barbell, 20-in. box
95-lb. snatches, 10 reps

"Sgt. 1st Class Jared C. Monti, 30, of Raynham, Massachusetts, was killed on June 21, 2006, during combat operations in Gowardesh, Afghanistan. Monti was assigned to the 3rd Squadron, 71st Calvary, 3rd Brigade Combat Team, 10th Mountain Division in Fort Drum, New York. He was awarded the Medal of Honor on Sept. 17, 2009.
Monti is survived by his parents, Paul and Janet; brother, Timothy; and sister, Niccole."

free: hold 18# kb X 2
comp: 135# OLY 

CASH OUT

handstand hold 30 sec
super set with
strict press x 5 reps ahap

MOBILITY

Quad smash