Thursday – Sunday, August 8-11

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Amanda and the Pig

Thursday

REST –  60-90 minutes of mobility, stretching, or yoga.

Friday

1.  Gymnastic Skills
1 set of max unbroken reps of TTB

2.  Strength Focus – 1RM Shoulder Press

3.  Snatch Technique
3 Rounds of Snatch Complex Waves
a.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 55% of 1RM
b.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 60% of 1RM
c.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 65% of 1RM
Hang = at pockets
Low Hang = below knee
Complete three rounds of a, b, c.  For example if your 1RM snatch is 225, complete the complex of PS+ HSS+LHSS at 55% (125#).  Then complete the complex at 60% (135#). And finally complete the complex at 65% (145#).  This is one wave.  Complete three waves.  Rest as needed between all sets, but work quickly.  BE FAST TODAY!

4. Clean and Jerk Technique
OTM x 7
2 x Squat Clean and Jerks at 65% – split jerks.
Just as the Snatches – BE FAST.

5. Gym Agility/Jumping Focus
6. Gym WOD – Snatch and C&J 1RM

Saturday

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)


8 Thrusters (155/105#)


6 Rope Climbs (15 ft. ascent)


11 Box Jumps (30/24″)

This is a Partner WOD –
Partner #1 will perform the work listed above. Partner #2 will run 400m
with a sandbag (45/25). Once Partner #2 returns from the run, Partner
#1 will grab the sandbag and begin their 400m, while Partner #2
continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that
gave their lives for our country on August 6, 2011. It is 31 minutes
long—one minute in remembrance of each hero. The rep scheme is
8-6-11—the date of their ultimate sacrifice. Finally, this is a partner
WOD. The men who gave their lives were from multiple branches of our
military, working together as a team.  In the workout you and your team
member will constantly be taking the load from each other providing much
needed support and relief. We realize that no physical sacrifice made
during a workout can come close to the sacrifice our brave heroes made,
but we consider this WOD a CrossFitters “moment of silence.” This is how
we can honor those that gave all in the name of freedom.
Sunday
REST
Six Rules for Success


1.  Trust yourself and become who YOU want to be?  What makes YOU happy?
  No matter what anyone else

thinks, trust that you can become who you
want to be.  

2.  Break the rules.  Think outside the box.  You want to be the best.
 You need to do something no one else has ever done before.

3.  Don't be afraid to fail.  Every success comes from a willingness to
fail.  Fear can paralyze.  If you have no fear, you will push yourself
harder.

4.  Don't listen to the haters.  Others will say you can't do that – screw them.  Do it anyway.

5.  Work your ass off.  No pain, no gain.  If you want to be successful
there is no way around hard, hard work.  Out work everyone.  No other
rule will work without hard work.

6.  Give back.  Reaching out and giving will bring you more satisfaction than anything else you can do. 

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