![IMG-0701[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2017/12/IMG-07011-225x300.jpg)
WOD
-Partner 1 will hold 185/130 in DL position
-Partner 2 will chip away at a 2k row
When partner can no longer hold the barbell partners will switch, can only restart the row when partner is already in the finishing position of the Deadlift.
Strength/Skill
-5 Rep Max Weight
Touch and Go Dead Lift
WOD
10-9-8….3-2-1
-Pistols
-Snatch 75/55
-Wallballs 20/14
Skill/Strength
3-3min rounds
-10 Thrusters 135/95
Unbroken
Scale appropriate to your strength the objective is to go unbroken all rounds.
Weight should still be challenging.
WOD
-3/2 Miles Assault Bike
-3/2.5 Row
-100 Double Unders
Every 2min 10 KBS 70/53
Skill/Strength
5 sets
-3 Behind the Neck Press
-3 OHS
Weight should be as heavy as possible as long as movements are performed in safe and correct manner.
WOD
7 Rounds
-7 Fronts Squats (155/105)
-7 Push Jerk
***If bar is dropped during the round athlete will perform 7 burpees, NO PENALTY if round is performed UNBROKEN***
Extra Credit
Tabata Plank
W/ Plate 45/25
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
“HAVANA”
AMRAP in 25 minutes0
150 Double-Unders
-50 Push-Ups
-15 Power Cleans (185/125 lb)
WOD
Buy in
400m Row
4 Rounds
-5 Snatches 135/95
-10 Wallballs 20/14
-15 Evil Wheels w/Bar
-20 Push-ups
Cash Out
400m Row
COACH ABE’S FAREWELL WOD
Come join us in saying goodbye to one
of CFPs finest as we celebrate how we
always do. He may have been a man of
few words, but when he spoke, words
of wisdom would fill the room
with a plethora of knowledge.
His dedication to the
gym will greatly be missed.
7 Rounds
10 DB Deadlift 50/35
16 Air Squats
3 Min Break
7 Rounds
3 Burpee Pull-Ups
18 Double Unders
![IMG-4781[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2018/01/IMG-47811-258x300.jpeg)
![IMG-1342[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2018/06/IMG-13421-203x300.jpg)
Celebrate 4th of July early!
(wear your most patriotic attire!)
Warm Up:
“Revolution, Declaration of Independence, Musket”
[Rock, Paper, Scissors]
3 rounds
(round robin style)
Loser = 10 Burpees
Winner = 5 Cal Bike (nice & easy)
Tie = 20 lunges together
WOD:
18:16 minute AMRAP
(17 minutes 76 seconds)
7 Pull Ups
4 Ground to Overhead (155/105)
“Filthy 50”
-50 Boxjumps 24/20
-50 Jumping Pull—Ups
-50 KBS 53/35
-50 Walking Lunges
-50 K2E
-50 Push Press 45/25
-50 Bent over Row 45/25
-50 Wallballs 20/14
-50 Burpees
-50 Double Unders
