HERO WOD- SHAM

CrossFit Tuesday November 18, 2014:

Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

Sham:
7 rounds for time of:
11 Deadlifts, 1x bodyweight
Run, 100 m

Scale BW% accordingly to go UB at least 4 rounds.
This should be done between 10-15 minutes.

Barbell and Oly Club:

Strength Bias:
Pause Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build to a heavish triple

Clean 1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build to a heavy clean

Pendlay Row 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Build up by feel. Try to go heavier than last week

Maintenance Bias:

Three sets, not for time, of:
Handstand Walk x 10-15 meters
L-Sit x 15.15.15
(hold for 15 seconds, rest for 5, repeat until you’ve accumulated 45 seconds of hold)
Unbroken Double-Unders x 40-50 reps
(no more than two attempts per set)


Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every 90 seconds, for 12 minutes (8 sets):
Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 80% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 85%
*Sets 7-8 – 90%


Five sets of:
Unsupported Seated Strict Press x 5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Goal is to perform 5% more than was performed on November 4.

Sport of Fitness:

Complete as many rounds and reps as possible in 4 minutes of:
5 Strict Handstand Push-Ups
10 Burpees

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb Dumbbell Man-Makers

Man-Maker = DBs to ground, push-up, left arm row, right arm row, power clean, push press.

 

Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.