A1. BS 5@60%, 5@65%, 5@70%, 5@75%
A2. 10m Sprint 4×2
+
EMOM – 18
1st Min – 5 Jerk @65-70% (taken from the ground)
2nd Min – 8 Burpee Box Jump Overs
3rd Min – 12 Russian KBS (moderate/heavy)
Today’s workout is a programmed aerobic effort. Think ~70%. The goal is to remain in the aerobic energy pathway throughout all 8 minutes of each AMRAP. In the most simple terms, you should be moving close to the same speed in your last round as you are in round 1. KB should be light enough to easily swing for 15 unbroken reps throughout. If/when you start to feel that “deep burn’ slow down, you are beginning to rely on the anaerobic energy systems.
AMRAP-8
30 Double Unders (60 Singles)
20 Lunges
15 Sit Ups
– rest 4 min
AMRAP-8
3-5 Strict Pull Ups
10 Box Jumps
200m Run
-rest 4 min
AMRAP-8
250m Row
10 HRPU
15 Light KBS
1 ME set of Butterfly/Kipping Pull Ups
+
5 RFT
10 Hang Power Clean 155/105
200m Run
10 TTB
+
Mobility
PNF Hamstrings
Couch Stretch
A. BS 5@60%, 5@65%, 5@70%, 5@75%
B1. FS 5@60%, 5@65%, 2×5@70%
B2. ME HSPU x 4
+
20 Burpees
40 Cal Row
800m Run
3-Position Snatch 5×1
+
400m Run
21-15-9
Wall Ball
TTB
400m Run
As a reminder the class schedule for the holiday weekend.
July 4th – 9am
July 5th – 530am, 8am
July 6th – 8am, 9am
———–
3 Rounds for time or 30min AMRAP
19 Thrusters
43 Burpees
19 Pull Ups
45 KBS
125m Wgt Run
———————
Open post to read more about MSgt Davis
Birth: Oct. 22, 1962
Watauga
Carter County
Tennessee, USA
Death: Dec. 5, 2001
Army Master Sgt. Davis was assigned to the 3rd Battalion, 5th Special Forces Group, Fort Campbell, Kentucky. Davis was one of three U.S. Special Forces soldiers and five Afghan opposition fighters who were killed when a 2,000-pound satellite-guided bomb from a U.S. B-52 (friendly fire) missed its intended target north of Kandahar. Jeff was a 1981 graduate of Elizabethton High School in Elizabethton, Tennessee where he played on the football and basketball teams. He also attended Lees-McRae College in Banner Elk, North Carolina, where he played on the football team and studied nursing at East Tennessee State University. In August of 1984 he enlisted as a medical specialist and served in Korea for three years. Jeff is remembered for his fondness for motorcycles. Friends can see him now on his motorcycle, with his vest and his skullcap and a big grin on his face, but he was one of the best soldiers. His awards and decorations include: The Purple Heart Medal, Two Meritorious Service Medals, Two Army Commendation Medals, The Defense of Saudi Arabia Medal, The Liberation and Defense of Kuwait Medal, The Special Forces Tab, The Ranger Tab, The Combat Infantryman’s Badge, The Combat Medic Badge, The Master Parachutist Badge, The Military Freefall Parachutist Badge. Capt Jason Amerine commanded the team that was hit and said that he didn’t want his men remembered as a detachment that was taken out by an errant bomb. “They cannot be remembered that way. They are the best that America has to offer.”
————————
He was a great warrior and one of the first KIA’s in the months
following 9/11, when US forces first deployed into Afghanistan
JD’s death was more tragic since he was a victim of “friendly fire” (I hate that term)
I’ll leave the type of workout over to you but make it an “ass kicker” cause
JD would like that. JD was a big biker”Harley Davidson guy” He left behind a wife
and two kids.
May we never forget!
Semper Fi!
Don Parnell
—————-
Significance of the WOD numbers:
Harley-Davidson produced large numbers of motorcycles for the US Army in World War II. Harley-Davidson received two Army-Navy “E” Awards, one in 1943 and the other in 1945, which were awarded for Excellence in Production. 12-5, the date MSgt Davis lost his life serving our nation.
BOLT Family! Thanks for remembering a great American hero today. Unfortunately JD Davis was the first of many casualties of this war during this past decade. On days like today we should all give thanks for all we have. Freedom isnt free it comes at a cost. I’m sorry I was out of town but make it up next week. Happy 4th to all. SEMPER FI!
Well said Don. We all are blessed and owe a huge debt to the men and women who protect our freedom. Glad we got to honor a hero and your friend today.
Such a DEEEEEP BURRRRNN
Yes indeed, such a DEEEEEP. BURRRRNNN. Matt, thank you for posting this video. This WOD is proof that there’s no such thing as 70% in Crossfit. Oh sure, you can try to take it easy, but when something says AMRAP, that’s what we try to do – get as many rounds/reps as possible. Good job – giant morning class.
tuesday’s arms and back…