Power snatch
1-1-1-1

Snatch balance
2-2-2-2

Snatch
5-5-5-5

-Complete all power snatch reps before moving on to snatch balance, complete all snatch balance before moving on to snatch.

Post all working sets to comments.

Everyone has a hero

“Fight Gone Bad”

3 OR 5 rounds of:
Wall-ball shots, 10kg (6kg) (reps)
Sumo deadlift high pulls, 35kg (25kg) (reps)
Box jumps, 20″ (16″) (reps)
Push presses, 35kg (25kg) (reps)
Row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Add your points and post them to comments.

Sumo deadlift
4-4-4-4-4-4-4

-Reps are touch and go.

Finisher:

Max reps in 2 mins of:
Burpees.

Post loads and reps to comments.

A) 1 Max rep effort:
Toes to bar

B) 21-15-9 reps for time of:
Overhead squat, 52.5kg (35kg)
Toes to bar

Rx’d+ = 60kg (42.5kg) Overhead squat

Post load and time to comments.

U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.

Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.

He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.

Individually or in pairs complete the following,

“Otis”

As many rounds and extra reps as possible in 15 mins of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.

Use 90kg (60kg) for Back squat and Deadlift.
Use 25kg (17.5kg) dumbbells for presses.

-Use one bar one load for both lifts.
-Partition reps however if working in a pair.

*Please note: We have modified loads in this workout to suit group sessions. The availability of equipment and space has been taken into account.

Post loads, rounds and reps completed to comments.

7 sets of the sequence:
3 Power clean
2 Front squat
1 Jerk

-Increment weight as you progress through the sets.
-Reps must be touch and go through the power cleans.
-Any variation of the jerk is acceptable.

-Post loads for working sets to comments.

HAPPY BIRTHDAY MANDY.G

“Lynne”

Five rounds for max reps of:
Body weight bench press (3/4 Body weight)
Pull-ups

-Move immediately to the bench press from the pull-ups.
-Rest as needed between rounds.

Post load and reps for both exercises in all rounds.