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Zembiec
Settings
Location
(All)
CrossFit Kent Island
Program
CrossFit
CrossFit Light
CrossFit Teens
CrossFit UnBoxed
Date
Workout
Zembiec - CrossFit Kent Island
Class
(All)
9:00 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (6/5)
Workout
Zembiec
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Metcon
Zembiec (Time)
5 rounds for time of:
11 back squats, 185 lb.
7 strict burpee pull-ups
400-meter run
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec
click here
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Post-WOD Recovery
Quad smash (barbell) (2 min each side)
Lat smash (barbell) (2 min each side)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 14, 2019
Male Clients
1
Ken
Nyczaj
9:00 AM CrossFit
25:29
20# vest and no socks
2
Jason
Shand
9:00 AM CrossFit
25:45
11, 7+4, 11, 7+4, 11 on back squats
3
ALAN
MORAN
9:00 AM CrossFit
36:08
4
Mason
Coursey
9:00 AM CrossFit
20:33
155#
5
Gregory
Reising
9:00 AM CrossFit
21:26
155lb
6
Richard
Bruce
9:00 AM CrossFit
28:55
155 BS
Female Clients
1
Alicia
Higginbotham
9:00 AM CrossFit
24:06
2
Maureen
McDonough
9:00 AM CrossFit
28:43
105# squat Pull ups with leg swing to get up
3
Jill
Fisher
9:00 AM CrossFit
30:53
55#, jumping pu
4
Jessie-Lee
Nichols
9:00 AM CrossFit
31:58
105lb back squat, jumping burpee pull-ups
5
Jessica
Davis
9:00 AM CrossFit
32:30
135 back squat. burpee PU attempts
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