160506 ~ Pushups For Fort McMurray

Pushups For Fort McMurray

Fort McMurray Needs Help.  Let’s do some good and help spread this through not only the CrossFit community, but with your workplace, family, and circle of friends.

Via Wikipedia
“On May 1, 2016, a wildfire began southwest of the urban service area of Fort McMurray in the Regional Municipality of Wood Buffalo,Alberta, Canada. On May 3, it swept through the community, destroying more than 1,600 homes and buildings and forcing the largest evacuation of residents in Alberta’s history.

Initial insurance payouts are estimated to total as much as $9 billion if the entire town has to be rebuilt. This would make it the most expensive disaster in Canadian history, surpassing the 1998 ice storms in Quebec ($1.9 billion) and the 2013 Alberta floods ($1.8 billion).”

On Friday May 6th, during all our CrossFit classes we be running a 5 min max pushups test – for every 20 pushups we are asking our members to donate $1 to Red Cross relief efforts via the link below:

CLICK HERE TO DONATE TO RED CROSS ALBERTA FIRES EMERGENCY APPEAL

We hope that anyone reading this will participate in the challenge as well and help a community in need.

Strength:

1. 5 min Push Up Test For Fort Mc Murray

2. Clean High Pull + Hang Clean + 2 Jerks

**Compare to week #1**

Conditioning:

“Macho Man”

 AMRAP 12 min

EMOM for as long as possible:

 3 Power Cleans + 3 Front Squats+ 3 Jerks (155/115)

 If you complete 10 rounds, add one rep to each movement for each additional minute.

 Score: 

a. # of rnds in EMOM.

b. Total # of rounds

Cash Out:

4 x10 Tempo GHD Situps

(3-2-3)

Then

4 x 10 Banded Reverse Hypers

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