Abbate

CrossFit Carolina Beach – CrossFit

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Warm-up

A: Warm-up (No Measure)

Equipment needed for this warm-up:

– Foam Roller

– Barbell

3:00 – 6:00

Oscillatory Foam Roll Quads x 2-3 spots of 1-2 inches.

6:00 – 20:00

Empty Barbell Warm-up + Progressions

3 Deadlifts

3 Muscle Cleans

3 Front Squats

3 Push Press

*Put bar down and talk about progressions x repeat 3 rounds:

3 Power Clean

3 Jerk

Strength/Skill

B: Clean and Jerk (3 x 3, build to Metcon weight. Rest 60s.)

Conditioning

C: Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

Accessory Work

D: Warm-up (No Measure)

3:00 of Max Reps Banded Pull-aparts

3:00 of Parasympathetic Breathing