WORKOUT OF THE DAY

WORKOUT OF THE DAY

Monday 9.2.19.

Labor Day

9am class only!


SKYLINE CROSSFIT HERO: “PHEEZY”

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

WORKOUT OF THE DAY

Warmup:

3 Rounds 20 sec on/10 sec off

PVC Front Squats

Banded Good mornings

Hanging knees to chest

Hand Release Pushup

WOD:

"Pheezy"

Three rounds for time of:

5 Front squat (165/110)

18 Pull-ups

5 Deadlift (225/155)

18 Toes-to-bar

5 Push jerk (165/110)

18 Hand-release push-ups

Intermediate:

Three rounds for time of:

5 Front squat (115/75)

12 Pull-ups

5 Deadlift (155/105)

12 Toes-to-bar

5 Push jerk (115/75)

12 Hand-release push-ups

Fitter Faster:

Three rounds for time of:

5 Front squat (75/50)

9 Jumping Pull-ups

5 Deadlift (95/65)

9 Hanging Knee to chest

5 Push jerk (75/50)

9 Elevated push-ups