LIFT

3 Position Snatch

Snatch from:
1. Power Position (High Hang)
2. Above Knee
3. Floor (with pause at Knee)
20-25 minutes to work up to a heavy set. Record your 5 heaviest sets.

OR

Over Head Squat 3 x 5

Work your overhead squat technique up to a heavy set of 3

WORKOUT

Performance

12 Minute AMRAP
5 OHS 50/30kg
10 K2E
30 DU

Fitness

5 OHS 20/15kg
10 Sit Ups
60 Singles

MOBILITY MONDAY

BENCHMARK TRAINING

GIRL

“Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

HERO

Lumberjack 20″

20 Deadlifts 125/82.5kg /Run 400m

20 KB swings 32/24kg /Run 400m

20 Overhead Squats 52.5/35kg /Run 400m

20 Burpees /Run 400m

20 Pullups (Chest to Bar) /Run 400m

20 Box jumps 24/20″ /Run 400m

20 DB Squat Cleans 20/15kg /Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.