OLY COMPLEX
5 SETS
1 Power Clean
2 Hang Power Clean
3 Jerks
-Rest 1:30 between sets-
FOR TIME
5 Clean & Jerk (135/95)
200m Run
10 Clean & Jerk (135/95)
400m Run
20 Clean & Jerk (135/95)
800m Run
AMRAP x 20 MINUTES
2-4-6-8 and so on…
Calories (Bike/Rower)
Devil’s Press (50/35)
Box Jump (30″/24″)
DB Front Squats (35/20)
*Devil’s Press is DB Burpee into Ground to Overhead.
*Step-down every rep on Box Jump.
8 ROUNDS, EACH FOR TIME
On the 3:00…
400m Run
12 Toes to Bar (or GHD)
*Round 1 starts at 0:00, Round 2 starts at 3:00 and so on…
CASH OUT
5:00 Flow Stretching
*Focusing on hips and hamstrings
PARTNER WORKOUT
In Teams of 2…
FOR TIME
Row 1000m (alt. every 250m)
100 Wall Balls
Row 1000m (alt. every 250m)
50 Hang Power Snatch (115/75)
Row 1000m (alt. every 250m)
(22:00 Min Cap)
*1 Partner works at a time. Split reps on WB and Snatch any way.
For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained while leading a successful rescue mission in Herat Province, Afghanistan. Barreras joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.
He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.
He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.
To learn more about Gunny click here
6/6 for 3 sets at same, moderate weight across sets. Rest 1:30 in between.
21, 15 and 9 reps of:
DB power clean 50/35
DB suitcase DL
Pull-ups
*10-minute cap*
SAVED BY THE BARBELL
3 ROUNDS FOR MAX REPS
1:00 Burpees
1:00 Wall Ball (20/14)
1:00 Deadlift (115/75)
1:00 Med Ball Sit-ups (20/14)
1:00 Hang Power Cleans (115/75)
-Rest 1:00-
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
7 SETS
1:00 Calorie Row
-Rest :30-
1:00 Burpees
-Rest :30-
*Goal is same reps for each set.
ACCESSORY STRENGTH
3 x 10 DBL DB Bent Over Row
3 x Max Set Push-ups
3 x 1:00 Weighted Hollow Hold
EXTENDED WARM-UP
8:00 to Build to a Moderate-Heavy Hang Squat Clean
WORKOUT
AGAINST A 16:00 CLOCK
For Time
100 Double Unders
75 Wall Ball (20/14)
50 Pull-ups
100 Double Unders
*With the remainder of 16:00, Build to a 1RM Hang Squat Clean. Bars start empty.
