Hero Workout Saturdays – 11182017

EMOM ten minutes, complete:

1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (from the back rack)

Every minute athletes will complete one cycle of The Bear Complex. Today’s Bear will be done in true Bear fashion, meaning athletes will segment the above movements i.e. athletes must stand up the power clean before descending into the front squat and they must stand up the front squat before starting the push press.¬†Athletes will perform the above at or very near their seven repetition max Bear Complex. If athletes do not know what weight to choose start at a moderate load and build every minute.

“VIOLA”

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.

Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.

Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

AMRAP twenty minutes:

400m Run (or another monostructural movement of similar time domain)

11 Power Snatches (95/63)

17 Pull Ups

13 Power Cleans (95/63)

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