For A Good Time Call….21-15-9

Jul 17th, 2019

Category: CrossFit

For A Good Time Call….21-15-9

Coach D – Prepping Group on Movement Standards


Stacy’s PMC Fundraiser
Date: July 25th
Time: 7-7:45 spin, followed by drinks & treats
Cost: $30, all funds go directly to my PMC fundraiser!
Sign up here!

This is my first year participating in the Pan-Mass Challenge and I could not be more excited! I will be riding Wellesley to Wellesley (50 miles) on Sunday, August 4th, and I am be riding for MDS! Myelodysplastic Syndrome is often unrecognized, it is an under-diagnosed rare group of bone marrow failure disorders, where the body no longer makes enough healthy, normal blood cells in the bone marrow. The disease is also known as a form of blood cancer. The causes of MDS are unknown. While there are approved treatments available to help treat the symptoms and help slow the progression of the disease, a stem cell or bone marrow transplant are considered the only way to potentially cure MDS.

I am riding the Pan Mass Challenge not only to raise money and awareness around MDS, but more importantly in honor of those who have lost their battle and those who are fighting their battles now! Donations of any amount, large or small, are greatly appreciated in helping me achieve my goal in supporting this amazing organization! Thank you!

I’m a proud supporter of the PMC because it is leading a charge to beat cancer. In fact, last year 100% of rider-raised revenue went directly to support the Jimmy Fund and Dana-Farber Cancer Institute’s tireless commitment to finding a cure. I’m starting in Wellesley this year, riding to foxboro and back to Wellesley, but hope for the Sturbridge race next year.
Click here to view Stacy’s profile
Click here to dontate!

Warm-up
6:00 AMRAP
100M Run
5 Front Squat w/2 Second Pause
10 Strict Press in Split Jerk Foot Position
10 Hip Touches on Pull Up Structure

Strength
EMOM10
1 Squat Clean and Jerk
2×80%
3×85%
3×90%
1×95%
1×100%

WOD
21-15-9
Hang Power Clean (115,75)
Shoulder to Overhead
Chest to Bar Pull-ups

Level 2- 95/55
Level 1-75/35
ADV -12-8-6 Bar Muscle Ups

Extra Work
100/80 Calorie Bike
E2MOM 50ft Handstand Walk