10 rounds for time of:
3 Handstand Push-ups
6 Deadlifts, 225 #
12 Pull-ups
24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
POWERLIFTING
Day 1
Suicide Squats
3 Front Squats @ 82.5% into 6 Back Squats
4 sets
Suicide Bench
5 Close Grip Bench into 10 Bench Presses
4 sets @ 67.5% of Close Grip Bench
Good Morning
3×12@60%
Barbell Floor Press
8×8
Barbell Reverse Lunge
8×8
Dips (Ring, Box, or Bench)
8×8
Banded Leg Curl
8×8
OLYMPIC LIFTING
Day 1
3 Empty Barbell Complex
Snatch Grip
3 Snatch Grip Boot Strap Squats+3 RDL’s+3 Low Hang Muscle Snatch+3 BTN Snatch Grip Shoulder Press+3 OHS+3 Snatch Balances
Build to a Heavy Low Hang Snatch Single
Back Squat
12×3@60%
Zotts Press
5×3@70%
(If you do not have a 1RM Zotts Press, build to a 3 rep for the day.)
Core:
3 Rounds
10 Weighted Plank Pull Throughs
Snatch Complex:
1 Snatch + 2 Overhead Squats
For Time:
4 Rounds
15/12 Cal Row
10 Wall Balls
5-6-7-8 Squat Snatches
Each round the snatches will increase in reps and decrease in weight. Start at a moderate weight and end at a light.
Time cap: 16 mins
Bike Cals: 10/7
CrossFit Wig Wag 