A. 15 minutes to practice strict pull-ups, strict ring dips and/or muscle-ups. B. 5:00 minutes to complete: 500 meter row Max reps of muscle-ups Rest 2:00 5:00 minutes to complete: 150 Double-unders Max reps of muscle-ups Fitness Part A: -Developing and practicing strict pull-ups and strict ring dips. Part B: -Row: 300 meters -MUs: Coach’s mod
Snatch: 6 X 3 @ 70% Clean DL: work to 3 heavy doubles 3 Rounds of: 10 Pushups 10 Dips
Complete as many Snatches (full squat) as you can: 0:00-2:00: 135/95# 2:00-4:00: 95/65# 4:00-6:00: 65/45#* You are responsible for de-loading and loading your barbell. *If empty barbell is used, start each rep from just below the knee Fitness -Barbell will be taken from hang position, caught in a power snatch, and ridden down into overhead squat.
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye (text originally posted on www.crossfit.com) “Partner Danny”* Complete as many rounds in 20 minutes as you can of: 24/20 inch Box Jump, 30 reps 115/75 pound Push Press, 20 reps 30 Pull-ups *Partners will
For time: 1,000 meter row 20 Deadlifts, 275/185# 30 Handstand Push-ups 40 Burpees 50 Lunges (alternating) 60 Double-unders 70 KBS, 16/12kg 80 Sit-ups *30-min cap Fitness -Row: 500 meters -DLs: 135/95# -HSPUs: Inverted or other mod -Burpee: Squat thrust -DUs: 2x singles -KBS: 12kg or less (Russian only)