KEVIN--- No, not Coach Kevin

CrossFit Friday October 10, 2014:

Kevin
3 rounds for time of: 
32 Deadlifts, 185 lbs 
32 Hanging Hip Touches, alternating arms
Farmers Run, 15 lbs dumbbells, 800 m

Comp: 165/125.
Performance: 95-145/65-100. 16 hanging hip touches or 64 cumulative seconds hanging from bar. DB are optional for the run.
Fitness: 45-75/35-55. 32 cumulative seconds hanging from bar. DB are optional for the run.

Barbell and Oly Club:

Strength Bias
Find your Overhead Squat 5 Rep Max.

Find your Shoulder Press 5 Rep Max.
Go heavier than last time.
Last day working with 5's.

Starting Strength 
Front Squat 3x5
Use the same weight for each set.
Rest as needed between sets.
Go 5lbs heavier than last time.

Shoulder Press 3x5
Use the same weight for each set.
Rest as needed between sets.
Go 2.5lbs heavier than last time.

 

Maintenance Bias:

Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

Every 90 seconds, for 15 minutes (10 sets):
Front Squat + Jerk
*Sets 1-2 – 65%
*Sets 3-4 – 75%
*Sets 5-6 – 80-85%
*Sets 7-8 – 85-90%
*Sets 9-10 – 90-95%

Sport of Fitness:

Every minute, on the minute, for 30 minutes:
Minute 1 – 30 Double-Unders + 10 Pull-Ups
Minute 2 – 10 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Push Press (115/75 lbs)

Yep…just like last week, but with two bonus rounds at the end. If you modified the reps and/or didn’t make all of the sets last week, set your goal to do approximately 10-20% more volume this week than you achieved last week.

 

This Kevin: 

Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL