M.E. Power Clean. Thur, Dec 3d

Such is the nature of having so many Military Athletes at CFHR. Once again, we have to say farewell. Tonight is Matt R’s last WOD at CFHR. I clearly remember Matt’s Fundamentals class. He was about ready to walk out the door when we asked him to take his shoes off during the squat. Now, he’s CrossFit Level 1 Certified and one of the strongest athletes in the box. Matt, your quiet intensity, focus and friendship will be missed. Please keep in touch.

CrossFit WOD:

M.E. Power Clean
5 @ 55% 1 RM
5 @ 60% 1 RM
5 @ 70% 1 RM
5 @ 75% 1 RM
5 @ 85% 1 RM
For time:
Run 400m
10-9-8-7-6-5-4-3-2-1 of:
Clapping pushups
Hollow Rocks
Run 400m
Over the next few months, we’ll be incorporating the percentage based M.E. Black Box Principle created by our good friend Coach Mike “Rutman” Rutherford. Coach Rut is a fitness innovator, owner of CrossFit KC, and a top notch Olympic Lifter. You can purchase one of his many great DVDs here. We own all of his Dumbbell Moves Volumes. Coach Rut’s Fitness Conduit is a fountain of Fitness knowledge.

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