CrossFit – Fri, Aug 2
GENERAL WARM-UP
10 Toe Touch Jumping Jacks
10 Groiner + Twists
10 Lunge + Twist
10 PVC Pass Throughs
10 PVC Snatch Deadlifts
5 Squats + 5 Jumping Squats + 5 PVC OHS
Into…
SPECIFIC WARM-UP
10 Step-Overs
8 Jump Tucks
6 Box Jump-Overs
10 Scap Pull-Ups
8 Slow Kips
6 Small Kip Swings
*Goal is 80-90% or Heavy. Option for Squat or Power.
(Score is Weight)
Week 4 of 6
Strength | Olympic Lifting Cycle
400 meter Run
11 Power Snatches (95/65 lb)
17 Pull-Ups
13 Power Cleans (95/65 lb)
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
https://www.crossfit.com/workout/2017/11/11#/comments
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose
*1 Rep = A + T + Y
-Rest as Needed b/t Sets-
(No Measure)
