4.16.24 Workout of the Day

The Crooks repping 843 in Philly with the Italian Stallion. 🇮🇹

Barbell
Strength
EMOM 5
3 Low Hang Power Clean
-Directly into-
EMOM 5
2 Low Hang Power Clean

Conditioning
For Time
15-12-9-6-3
Devil Press (2x50/35)
30-24-18-12-6
GHD Sit-ups

Cooldown & Midline (For Quality)
800 m run
Accumulate 3 minute plank
800 m run

Interval
“Marathon Monday” (One day late..)
2 RFT
400 m run
26 Hand Release Pushups
400 m run
26 abmat sit-ups
400 m run
26 KB Deadlift (53/35)
400 m run
26 KB SDHP (53/35)
400 m run
26 airsquats
400 m run
26 walking lunges

The workout pre-dates the 2013 Boston Marathon bombing, but now serves as a memorial for the victims of the attack, which took place on April 15, 2013. This CrossFit New England wod is completed every year... on the morning of the Boston Marathon. Athletes will alternate between 400 meter runs and 26 of a movement, one rep for every mile of the race. 

Please modify runs to 300 m & reps accordingly to hit desired stimulus of sub 50 minutes. Machine options listed on whiteboard. Please be on time and ready to go.