BARBELL
Every minute on the minute for 12 minutes
1 Snatch grip lift-off + 1 Power Snatch
ALTERNATE BARBELL
1 Snatch Grip Lift off + 1 Power Position Power Snatch
ACCESSORY
3 sets of:
8 Weighted Step up with controlled descent
12 Weighted Bridges with band
15 Banded Pull throughs (DEMO VIDEO yooying.com/p/1525424302101378309 )
3 sets of:
10 Parallette Push-ups (scale = perfect push-ups)
10 Bent Over Barbell Rows
MOBILITY
1 set of:
2:00 Dragon
2:00 Lizard each side
Member Spotlight – Ronnie Lawn
To know this guy is to love him. He’s larger than life, he’s caring, he’s funny…I personally light up when I see him. He’s also an interesting dude who is a partner at a local law firm, a lifelong soul surfer, a foodie, a father and a husband.
Ronnie has been at the gym for a year and, despite some limitations due to past injuries, is making progress with programming that has been specifically tailored to him. He’s consistent and positive and we know that will be the keys to his success!
Here’s more on Ronnie…
Occupation: Trusts, Estates, and Tax Attorney with Collins Brown Barkett Garavaglia & Lawn, Chartered.
Family: Married to Sharon. Three children; Alexandra 30, Spencer 25, and Isabella 20
Favorite CrossFit movement or workout: rowing, back extensions, and completing a comprehensive workout.
Favorite cheat meal: Pizza. Not just any pizza, but NY/NJ classic pizza pie.
Hobbies: Surfing and sailing
Little Known Fact: Little known, but likely not surprising, I will drive, fly, sail, walk, or whatever considerable distances for good pizza (see definition of pizza above), stone crabs, or seriously good ethnic/exotic food.
