Squat/Overhead Complex:
1 Front Squat + 1 Split Jerk
Completed from the rack.
Compare results from 1/15/20
For Time:
5 Rounds
8 Front Squats
4 Wall Walks
8 Push Jerks
time cap:15 mins
Snatch Complex:
1 Squat Snatch + 1 Hang Squat Snatch
For time:
13 squat snatches, 155 lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 155 lb.
U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of Seguin, Texas, died Nov. 13, 2013, of wounds sustained from an improvised explosive device in Panjwai District, Afghanistan.
Vazquez joined the Army in 2004 and earned many awards during his service including: the Purple Heart, three Army Commendation Medals, two Army Achievement Medals, the Meritorious Unit Citation, two Army Good Conduct Medals, the National Defense Service Medal, the Iraq Campaign Medal with one Campaign Star, the Afghanistan Campaign Medal and many more.
Vazquez was a dedicated CrossFit athlete. His favorite movements included snatches, cleans, running, kettlebell swings and pull-ups. He is survived by his mother, Teresa L. Paddie; father, Teodoro Vazquez Lopez; step-father, Bryan Melton; brothers, Romario Vazquez, Brandon K. Melton and Pablo Vazquez; and sisters, Christine Marie Vazquez, Celza L. Sauceda, Ashley J. Hyde, Isabel C. Vazquez and Endina S. Vazquez.
To learn more about Rich click here
2 Rounds
:15 Row for Meters
1:45 Rest
:30 Row for Meters
2:30 Rest
:45 Row for Meters
3:15 Rest
-into-
2 Rounds
:15 Ski for Meters
1:45 Rest
:30 Ski for Meters
2:30 Rest
:45 Ski for Meters
3:15 Rest
Tempo Deadlift-
5 seconds up
3 seconds down
Build to a 2 rep. You must stay connected to the bar between the 2 reps.
AMRAP x 12mins
Max Wall Balls
*5 Deadlifts at the top of each minute including 0:00
Deadlifts should be 80-85% of your tempo deadlift.
CrossFit Wig Wag 