“Rankel”

“Rankel”

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

 

FRIDAY

CrossFit

Strength : Clean Complex
EMOM 10m : 1 Power Clean + 1 Hang Power Clean + 1 Hang Squat Clean…find a max for today

WOD : “Rankel”

CrossFit Lando Rx
20m AMRAP
6 Deadlift 185/135
7 Burpee pull-ups (no banding)
10 Kettlebell swings 53/35
Run 200 meters

S: 135/95, Burpee no pull-ups, 35/26
L1: 155/105, Burpee + Jumping Pull-up (usual jumping pull-up standards)

Lando Rx+ (This is the CrossFit HQ as written version)
20m AMRAP
6 Deadlift 225/155
7 Burpee pull-ups
10 Kettlebell swings 70/53
Run 200 meters

 

Sweat

Core Work : For Time
1:00 Hollow Hold (accumulated)
1:00 Forearm Plank Hold (accumulated)
50 Hollow Rock Scissor Kicks
5 Wall Climbs

Conditioning : Sweat “Rankel”
20 Minutes
12 Sumo DL High Pull 53/35 KB
7 Burpees
7 Jumping Pull-ups
10 KB Swings 53/35
Run 200m

 

The Program

1. Strength and WOD Rx+

2. EMOM 16m
O: 5 Bench Press + 5 Box Jumps 30/24
E: 5 Hang Power Snatch, heaviest able

3. 3XME Strict to Kipping HSPU, rest 1:00 between
right into 3×1:00 Forearm Plank Hold, rest 30s between