“Rich”
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
For time:
13 squat snatches, 115/75lb.
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 115/75 lb.
“Rx Weight if you want to attempt it is actually 155/115”
With all the practice on your Olympic lifting this should be a breeze
Skill/Strength
Bench Press
5×5 85%
WOD
AMRAP 3
-21 Overhead Squats (95/65)
-21 Burpee Over the Rower
-Max Calorie Row
Rest 3:00
AMRAP 3
-18 Overhead Squats (115/80)
-18 Burpee Over the Erg
-Max Calorie Row
Rest 3:00
AMRAP 3
-15 Overhead Squats (135/95)
-15 Burpee Over the Erg
-Max Calorie Row
Rest 3:00
AMRAP 3
-12 Overhead Squats (155/105)
-12 Burpee Over the Erg
-Max Calorie Row
Strength/Skill
Front Squat 85% 5×5
WOD
AMRAP 20:
-9 Calorie Assault Bike
-12 Calorie Row
-9 Kettlebell Swings (70/53)
Skill/Strength
Deadlift 5×5 @ 90%
WOD
4 Rounds:
10 Deadlifts (225/155)
25 GHD Sit-Ups
40/30 Calorie Assault Bike
Strength/Skill
Squat
5×5 @ 85%
WOD
800 Meter Run
6 Rounds “The Chief” (135/95)
400 Meter Run
4 Rounds “The Chief” (135/95)
200 Meter Run
2 Rounds “The Chief” (135/95)
“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats
40th Birthday WOD
For
Angie Lencsack
-40 Ring Rows
-40 Box Jumps
-40 KBS 70/53
-40 OHS 95/65
-40 HSPU
*EMOM 4 Burpees*
Happy Birthday to the Founder of Crossfit Pistoleros! It was thanks to her that we now enjoy this amazing program. She laid the groundwork and got it rolling with amazing instructors. Thank you Boss and hope you have a very Happy Birthday in the company of your loved ones.
Skill/Strength
Squat Clean
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest
WOD
On the Assault Bike
On the Minute x 6: 40 seconds on / 20 off
Rest 1:00
On the Minute x 4: 40 seconds on / 20 off
Rest 1:00
On the Minute x 2: 40 seconds on / 20 off
Then
-50/35 Calorie Assault Bike
-100 Double-Unders
-800m Slamball Run (30/20)
-100 Double-Unders
-50/35 Calorie Assault Bike
Skill/Strength
Squat Snatch
On the Minute x 12 (3 Rounds)
Minute 1 – 3 Reps @ 72%
Minute 2 – 2 Reps @ 77%
Minute 3 – 1 Rep @ 82%
Minute 4 – Rest
WOD
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30 Calorie Row
Skill/Strength
Press/Push Press/Push Jerk 5×5 80%
ALL IN SPLIT JERK POSITION!!!
WOD
Buy In: 800 Meter Run
Then
5 Rounds:
-12 Chest to Bar Pull-ups
-9 Squat Snatch (95/65)
-6 Strict Handstand Push-ups
Finally
Cash Out: 800 Meter Run
REMINDER:
Gym Closed Due To Holiday
Please continue to stay active and mentally prepare yourself for another great week of training.
When you feel like stopping, think about why you started.
Strength doesn’t come from what you CAN do, it comes from overcoming the things you once thought you couldn’t.
Forget failure, forget mistakes, forget everything except what you’re going to do now… and do it!
Look in the mirror… THAT’s your competition.
