Squat Snatch Re-Grip Doubles

21 min E3MOM:
5 Squat Snatches (Rx: 95/135, Comp: 125/185)
15 BFOB

For Time:
25 Hang Power Cleans (Rx: 75/115, Comp: 115/165)
50 Front Squats (Rx: 75/115, Comp: 115/165)
25 Hang Power Cleans (Rx: 75/115, Comp: 115/165)

Post:
18 min For Quality:
5 Strict Pull Ups
10 Wall Balls (14/20, 9/10’ or 10/11’)

3-3-3-2-2-2 Jerk from the Floor

12 min AMRAP: Ascending Ladder 3/3, 6/6, 9/9
DL (155/225)
HSPU

3-3-3-3-3-3 Back Squat

*After Each set of Back Squats you have 6 Box Jumps as high as possible.

6 min AMRAP:
6 BJO (20/24)
6 C2B

8 RFT:
7 Single DB Devil’s Press (35/50)
200m Run
7 T2B

Post: Core Work

12 min AMRAP:
12 Bar Facing Over Burpees
12 Thrusters (65/95)

Post: For Quality:
12 min:
20 Push Up Position Single DB Pull Through
10 VUps
5 Single DB TGU Sit Ups R/L

4 RFT:
25' HSW
25 Pull Ups
25' HSW
25 Push Ups
25' HSW
25 Ab Mat Sit Ups
25' HSW
25 Walking Lunge Steps

14 min to establish a Max Load:
3 DL
2 HPC
1 Push Jerk

HERO WOD DT:
5 RFT:
12 Deadlifts (105/155)
9 Hang Power Cleans (105/155)
6 Push Jerks (105/155)

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

5-4-3-2-1 OHS

For Time:
15-12-9-6-3:
OHS Rx: 65/95 (Comp: 75/115)
C2B (Comp: BMU)

22 min Superset:
6 DL
16 Double DB Alt. Arm Bench Press
1:30 Rest

7 min AMRAP:
35 DU
10 Double DB Power Cleans (35/50)

15 min Superset:
8 Double DB Box Step Overs
8 Kipping or SHSPU
1 min rest

9 min AMRAP:
4 WW
16 DB Snatch (35/50)
8 T2B

Front Squat 8-6-4-2
DL 8-6-4-2

For Time:
500m Row

6 min Max Rep RMU
*Every time you break: 10 Box Jumps (20/24)

8 min For Quality:
8 Double DB Strict Press
8 Strict Pull Ups
-2 min rest-

8 min For Quality:
12 Plank Push Ups
12 Double DB Bent Over Row

15 min to Establish a Max Load on the Complex:
1 DL
1 Hang Power Clean
1 S2OH
1 FS

5 RFT:
7 DL (105/155)
7 Hang Power Cleans (105/155)
7 S2OH (105/155)
7 Front Squats (105/155)
Rest 1:00 between rounds.

Partner Bert
For Time with a Partner Complete:
50 Burpees
400m Run
100 Push Ups
400m Run
150 Walking Lunge Steps
400m Run
200 Air Squats
400m Run
150 Walking Lunge Steps
400m Run
100 Push Ups
400m Run
50 Burpees

*1 hour TC

Partners: Split the Burpees, Push Ups, Lunges and Squats up as you go/I go, both partners run every 400m together If fitness supports, wear a vest.

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U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.