Month: July 2015

“Daniel” Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

For Time: 50 Pull-ups 400m Run 21 Thrusters 800m Run 21 Thrusters 400m Run 50 Pull-ups

Compare previous score here.

STRENGTH – JERK (12 min to complete)
Barbell will be taken from the rack
good warm up to a load 70-80% of your 1 rm
3×3 Jerk (all at the same load) if you are feeling good, work to a heavy single

CONDITIONING
13 min AMRAP
7-cal row
9-burpee
11-kb Swing

50 sit up
40 push up
30 box jump
20 pull up
10 ring dip
40 sit up
30 push up
20 box jump
10 pull up
30 sit up
20 push up
10 box jump
20 sit up
10 push up
10 sit up

STRENGTH – Snatch – 10 min EMOM
1 Snatch High Pull + 1 Power Snatch + 2 OHS (70-80% range)
This should be hard, but form should be perfect!

CONDITIONING
15 min AMRAP
15 Wall Ball (20#-10’/14#-9′)
200m med ball run

STRENGTH – Back Squat – Based on your 5RM
2×2 at 80%+10lb / 3×5 at 90%+10lb

CONDITIONING
20 Toe to Bar
800m run
15 Ground to Overhead (115#/85#)
100 ft Sled Push (295#/185#)
15 Ground to Overhead (115#/85#)
800m run
20 Toe to Bar

STRENGTH – Snatch
5 min EMOM – 3 Pressing Snatch Balance
1 min rest
5 min EMOM – 2 Heaving Snatch Balance (No foot movement, work on hip speed under the bar.)

CONDITIONING
7-10-13-16-13-10-7
Push-up
Toe to Bar
150 m sled pull (35#/25#) after the odd rounds