Blackjack Crossfit Wod
'Hey Buddy' WOD This memorial workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died from severe head trauma on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. The 20 and 14 repetitions are for the year Mark died. CrossFit Chain Reaction – CrossFit. Warm-up Warm Up A3 (No Measure) Run /Row 200m 10 RIng Rows 5 Push Ups 10 Wall Squats 10 KB Shoulder Press 10 Dowel Dislocates OH Squat x 10. Banded Pull Aparts x 20 Weightlifting Bent Over Row (5 x 8 e2m work @ 60%) Metcon Blackjack (Time) For Time (time cap 25min) 20 Push Ups 1 Sit Up 19 Push Ups 2 Sit Ups.
BLACKJACK
For Time
- 20 Push-Ups, 1 Sit-Ups
- 19 Push-Ups, 2 Sit-Ups
- 18 Push-Ups, 3 Sit-Ups
- …continue this pattern until…
- 2 Push-Ups, 19 Sit-Ups
- 1 Push-Ups, 20 Sit-Ups
CROSSFIT BODYWEIGHT WORKOUTS – MARK KLEMENT
Crossfit Wods Pdf
74-44-11 Reps for Time
- Burpees
- Push-Ups
- Sit-Ups
- Air Squats
Perform 74 repetitions of each movement, then 44 reps of each movement, then 11 reps of each.
Complete all 74 Burpees before moving to the 74 Push-Ups, etc.
Scaling
Complete the push ups on your knees if necessary.
Background
This Hero WOD is dedicated to KHK Mark Klement of the Frankfurt (Germany) Police, who was killed in the line of duty on the night of July 7, 2019.
At the time of his death, KHK Klement and his team were attempting to locate and arrest a number of wanted suspects. During a short foot chase on nearby railroad tracks, KHK Klement was struck by a freight train and killed.
Blackjack Crossfit Wod Trainer
The “Mark Klement” Hero WOD was first posted by CrossFit Muehlheim-Main (Mühlheim am Main, Germany).
Crossfit Daily Wods
Jens Hoppe designed the workout. The rep scheme signifies the year when Mark was born (74), his age when he died (44), and the age of his daughter (11).