09/18/2014 Cherry Hill CrossFit

CrossFit Turbocharged – Cherry Hill CrossFit

Power Clean

Five sets of:

Power Clean x 1.1.1
(Rest 10 seconds between singles)

Rest 3-4 minutes

Metcon (AMRAP – Rounds and Reps)

Wod

Three sets of:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

Burpees x 5 reps
135/95 lbs Ground to Overhead x 5 reps
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

Coaches’ Notes:

I just wanted to pass on a shout out from Leo Totten, head coach of East Coast Gold, the weightlifting team coach Danielle and I are a part of. Many of our crossfitters/weightlifters didn’t start on their journey of fitness/barbell life until they were into the masters years. Masters is a lot younger then you think in weightlifting starting at 34 years old. We already have plenty of lifters that have their eyes set on making a master national meet. So here is a bit more incentive for those who may have their eyes on the prize

Congratulations to all of our East Coast Gold lifters and friends who competed for Team USA at the recent World Masters Championships in Copenhagen!!

Gary Karkuff 6 for 6 5th place
Peter Nathan GOLD
Joe Delago SILVER
Rob Arroyo SILVER
Russ McDonnell GOLD
Mike Choi 5 for 6 10th place
Mary Hyder GOLD
Ronay Wolvaver SILVER

Hope I didn’t miss anybody! Way to go Team USA and ECG!!!