Front Squat 2RM + Front Squat 2 x2 @today 100%

Front Squat 2RM + Front Squat 2 x2 @today 100%

Pause DT

Pause DT
5 Rounds For Time
– 12 Deadlifts
– 9 Hang Power Cleans
– 6 Push Jerks

90 sec Rest After each Round

Bar @
Rx'd @60/40
Intermediate @50/35
Beginner @35/25

LaPo 1

Lactic Power 1

3 sets of:
Row 30 sec: 4:30 min Rest b/t @Very Hard Pace

Week 2:
3 sets of:
Row 40 sec: 4 min Rest b/t @Very Hard Pace

Post Max Meters and note each round score.

Front Squat 3RM + Front Squat 1 x3 @today 100%

Front Squat 3RM
+ Front Squat 1 x3 @today 100%

J.T.

JT

21-15-9 Reps For Time
– Handstand Push-Ups
– Ring Dips
– Push-Ups

Scaling:

Intermediate: 15 – 12 – 9
Novice: 15 – 12 – 9
– BB Press
– Push-ups
– DB Glute Bridge Floor Press

Background: In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005.

"JT" was CrossFit's very first hero WOD. The workout was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, July 6, 2005 (050706).

LaPo 1

Lactic Power 1

3 sets of:
Row 30 sec : 4:30 min Rest b/t @Very Hard Pace

Week 2:
3 sets of:
Row 40 sec: 6 min Rest b/t @Very Hard Pace

Post Max Meters and note each round score.

MAP 7 (8)

MAP 7 – Altenate through:

Block A:
10 min AMRAP
30 Air Squat
20 Situp
10 Pushup

2 min rest

Block B:
buy-in: 1mile Run
Then: ME 6 Step Burpees

Post block A avg reps