7-31-15 Daniel

“Daniel” Daniel CrabtreeDedicated 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.

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7-30-15

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

7-27-15

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

7-23-15

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