SATURDAY 8/19/17

A) barbell practice

Weight is 35% of MAX Power Clean

10 Reps of Each Movement Power Clean TNG  rest 45 sec 

Push Jerk TNG  rest 45 sec 

Power Snatch TNG

rest 3-4'

Hang Squat Clean  rest 45 sec  Hang Squat Snatch  rest 45 sec  Overhead Squat  rest 45 sec

Hang Squat Clean Thruster TNG

GOAL: Breathe and work on perfect tng efficiency. - Keep Contractions very light, lose grip and relax

B) "Helen"

3RFT

400m run

21 KB Swings

 

12 Pull Ups

WEDNESDAY 8/16/17

"Nate"

20' AMRAP

2 ring muscle ups

4 HSPU

8 KB Swings 70/53


Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.