Thursday 7/4/2019 — Crossfitcove

Thursday 7/4/2019

JULY 4th WOD

 

Abbate:

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

“Abbate”

Run 1 mile

155 pound Clean and jerk, 21 reps

Run 800 meters

155 pound Clean and jerk, 21 reps

Run 1 Mile

Coaching Tips: This is a tough workout from start to finish.  Pace all of your runs for an average or slightly below average mile time (for you) so you have energy for the Clean & Jerks.  The weight for the C&Js should be something you can move in smalls sets or very quick singles the whole time.

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