LIFT

Bench Press 2 x 8 – work up to a heavy double

WORKOUT

Performance
EMOM 10
ODD 5 Man makers AHAP
EVEN Row 200m

Fitness
EMOM 10
ODD 5 Man makers AHAP
EVEN Row 150m

Manmaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet in, power clean DB’s, Push Press, back to hang.

SKILL

Row Sprint start technique, 1/4, 1/2, Full Strokes, higher damper setting.

BENCHMARK TRAINING

Girl

“Amanda”

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Squat snatch 61/43kg

Tribute to Amanda Miller from the 2010 Games Live coverage – video [wmv] [mov]

Hero

“Adam Brown”

2 RFT
24 Deadlifts 135/90kg
24 Box jumps 24/20”
24 Wallball 20/14# to 10′
24 Bench press 90/60kg
24 Box jumps 24/20”
24 Wallball 20/14# to 10′
24 Clean 65/42.5kg

HeroAdamBrown

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants.

MOBILITY MONDAY

5 Post-CrossFit Yoga Poses for Overhead Squats

The overhead squat, when done properly, is a beautiful movement and a huge component of the snatch. With so many possible areas of limitation in your overhead squat — from hip mobility to core strength to shoulder stability — it is important to start with one or two points of correction and go from there. In this article, we will focus on shoulder flexibility to keep it simple and to the point.