Friday July 4th, 2014

Fitness:
A.
"Rahoi"  See below.  Scale box jump and thrusters to moderate level.

+
4 sets:
B1. Batwing row 8-10 reps
Rest 60 seconds
B2. negative pull-ups
Rest 60 seconds

+
C. Row 1500m cool down.

Performance:

consider skipping A and/or  B if your legs are feeling smashed. If your single leg strength is lacking choose B over A.

A.
Five sets of:
Front Squat x 2 reps
Rest as needed

Loads per set (by %): 65, 75, 85, 90, 90.  These are approximate. Use your best judgement to ensure hitting the reps.

B.
Every two minutes, for 10 minutes (5 sets):
Overhead Walking Lunges x 16 steps

Use the heaviest load you believe you can handle for all five sets. Good starting loads might be 155/105 lbs…and move up from there if you’re handling it well.

RAHOI U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk. First posted February 4, 2012

24 inch Box Jump, 12 reps 95 pound Thruster, 6 reps 6 Bar-facing burpees

AMRAP, 12 Min

compare to CrossFit Binghamton blog from May 25th, 2013. 

If time and energy permits:

D.
Three sets of:
Glute-Ham Raises x 8-10 reps @ 3011
Rest as needed
Weighted Plank Holds x 60 seconds.
Rest as needed