7 Rounds for time:
Run 400m
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
POWERLIFTING
Day 1
Back Squat
2@70%, 2@75%, 2@80%, 2×1@85%, 1@90%
Dead Lift
12×3@60%
Back Rack Reverse Lunge
8×8 (4 reps per leg)
Good Morning
3×12@60%
GHD Back Extension
8×8
Reverse Hypers
5×10
Olympic Lifting
3 Empty Barbell Complexes
3 Boot Strap Squats+3 Tempo Snatch Grip DLs+3 RDLs+3 Muscle Snatches+3 OHS+3 Snatch Balances+3 Zotts Presses
Muscle Snatch
5×3@60%
1×3@65%
Power Snatch
5×3@70%
1×3@75%
Squat Snatch
5×2@80%
1×2@85%
Back Squat
10×3@65%
RDLs
3×10@65%
Complex for Load:
1 Hang Power Snatch + 1 Hang Squat Snatch
For Time:
2 Rounds
3-6-9
Bar Facing Burpees
Chest 2 Bar Pull Ups
Unbroken TnG Power Snatches
-rest 4 mins-
Every 1:30 x 8
1 Bear Complex
Increase weight every attempt.
Bear Complex=
1 Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 BTN Push Press
AMRAP x 15
21 Thrusters
21 T2B
15 Thrusters
15 Pistols
9 Thrusters
9 Strict Pull Ups
Powerlifting
Bench Press
2@70%, 3@75%, 3@80%, 2×2@85%
Barbell Row
8×3@70%
Shoulder Press
8×3@80%
Pull Ups
8×8
Dumbbell Lat Pullover
8×8
Dumbbell Hammer Curl
8×8
Banded Tricep Ext
8×8
Olympic Lifting
Zotts Press
5×3@70%
Snatch Grip DL into Snatch Pull
5×3@70% of Snatch
Hang Clean
8×8@40%
Clean Shrugs
5×5@70%
Barbell Row
12×3@60%
Dumbbell Straight Arm Pull Over
8×8
CrossFit Wig Wag 