CLEAN & JERK 1RM

warm up
5mins of rope climb mechanics & practice

2 rounds of:
ghd sit ups x 10
ghd back extensions x 10
cfjax burpees x 10

pvc burgener warm up x 10
pvc hang power clean & jerk x 10
pvc hang squat clean & split jerk x 10

workout
clean & jerk
5-4-3-2-1
post 1RM

utilize base or split jerk
must be a true jerk; no presses

5min rest

2 rounds for time:
rope climbs x 5
ring dips x 15

NANCY

warm up
double unders x 25
ring dips x 10
box jumps x 10
abmat sit ups x 10
walking lunges x 10

pvc burgener warm up 2 x 10

squat progression: air/front/overhead

workout
5 rounds for time of:
400m run
95# overhead squats x 15

6/29 SIN CITY

warm up
30secs on/15secs off mash up:
-push ups
-abmat sit ups
4 intervals total

skill development:
-double unders
-headstand/handstand holds
work 5mins worth of each

workout
from Sin City CrossFit
for time:
135# thrusters x 9
60 jumping pull ups
115# thrusters x 15
30 kipping pull ups
95# thrusters x 21
15 strict c2b pull ups

scale load as necessary

DEADLIFT 3RM

warm up

400m run

3rnds of:

-jumping pull ups x 5

-24kg full kb swings x 10

-kte x 15

deadlift mechanics

workout

deadlift

5-5-5-3-3-3

post 3RM

5min rest

tabata 24kg full kb swings

-do not let go of kb during effort

-every time you let go, penalty is 10 burpees

post total reps for score

MANSON

warm up

10secs on/5secs off mash up of:

- jump pull ups

- push ups

for total of 12 intervals (3mins overall)

3rnds of pvc burgener warm up x 10

workout

2-4-6-8-10 of:

135# deadlift

135# hang power clean

followed immediately by

10-8-6-4-2 of:

135# front squat

135# push press

scale as necessary

post total time for score

MURPH

warm up
500m row
pull ups x 5
push ups x 10
squats x 15
ghd sit ups x 20
ghd back extensions x 25

workout
for time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

20# weighted vest optional
partition reps in any fashion

IN MEMORY OF:
OPERATION REDWING
28 JUNE 2005

SEAL RECCE Team:

• LT Michael P. Murphy, 29, of Patchogue, New York - K.I.A.
  
• STG2 (SEAL) Matthew Axelson, 29, of Cupertino, CA - K.I.A.
  
• GM2 (SEAL) Danny Dietz, 26, of Littleton, Colorado - K.I.A.
  
• HM1 (SEAL) Marcus Luttrell, Huntsville, Texas - LONE SURVIVOR
  

SEALs onboard TURBINE 33 (ALL K.I.A.):

• FCC(SEAL/SW) Jacques J. Fontan, 36, of New Orleans, Louisiana
• ITCS(SEAL) Daniel R. Healy, 36, of Exeter, New Hampshire
• Lt. Cmdr. Erik S. Kristensen, 33, of San Diego, California
• ET1(SEAL) Jeffery A. Lucas, 33, of Corbett, Oregon
• Lt. Michael M. McGreevy, Jr., 30, of Portville, New York
• QM2(SEAL) James E. Suh, 28, of Deerfield Beach, Florida
• HM1(SEAL/FMF) Jeffrey S. Taylor, 30, of Midway, West Virginia
• MM2(SEAL) Shane E. Patton, 22, of Boulder City, Nevada

Nightstalkers of TURBINE 33 (ALL K.I.A.):

• Staff Sgt. Shamus O. Goare, 29, of Danville, Ohio
• Chief Warrant Officer Corey J. Goodnature, 35, Clarks Grove, MN
• Sgt. Kip A. Jacoby, 21, of Pompano Beach, Florida
• Sgt. 1st Class Marcus V. Muralles, 33, of Shelbyville, Indiana
• Master Sgt. James W. Ponder III, 36, of Franklin, Tennessee
• Maj. Stephen C. Reich, 34, of Washington Depot, Connecticut.
• Sgt. 1st Class Michael L. Russell, 31, of Stafford, Virginia
• Chief Warrant Officer Chris J. Scherkenbach, 40, Jacksonville, FL

Read the story of this fateful day here

warm up

tabata double unders

burgener warm up w/ pvc x 10

workout

snatch

3-3-3-1-1-1

post 1RM

5min rest

in one attempt perform max reps of pull ups

(dropping/letting go of bar means you're finished)

2min rest

max abmat sit ups in 2mins

post pull up reps/abmat sit ups