LIFT

Power Clean 5 x 5 – Working % this cycle 68-78-83-83-83% If you are new then 5 sets across at a challenging weight.

WORKOUT

Performance
7 Minute AMRAP
7 WallBalls 20/14# to 10′
7 Burpees
7 Thrusters 42.5/30kg

Fitness
7 Minute AMRAP
7 WallBalls 20/14# to 10/9′
7 Burpees
7 Thrusters 30/20kg

BENCHMARK TRAINING

Girl

“Amanda”

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

Amanda was named after the 2009 CrossFit Games competitor, Amanda Miller. In 2009, and known by her pistol tattoos on her hips, Miller moved on to the Games after finishing 6th in the Mid Atlantic Regional. She placed 55th overall that year. Unfortunately, one month later she soon crossed more challenges as she faced a battle with recurring melanoma. She passed away on April 23, 2010 at the young age of 24.

Hero

“TK”

Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36/30″ box
12 Kettlebell swings, 32/24kg

tk_hero

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.

MOBILITY MONDAY

Improve Your Squat with These 5 Simple Mobility Drills

Squatting is a natural movement pattern that the human body is designed to perform. However, as we grow up, most of us lose our natural ability to properly perform it well. The reasons are endless, but for most of us the big one is sitting all day. So many of us are either “tied” to a desk all day at the office or we spend long commutes in our cars. For some of us, it’s both the desk job and the long commute! All this extra sitting leads to physical adaptations (like stiff hip flexors and hamstrings, and weakened glutes, for example), which result in faulty squat patterns.