Hero Workout Saturdays – 12302017

For load:

3 TnG Power Cleans

Athletes will take roughly twenty minutes and build to today’s heavy triple in a touch and go power clean. That being said, NO STARFISHING when receiving the barbell! Receive the bar in a quality shoulder width distance stance.

“The Lyon”

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

Five rounds, each for time*:

7 Squat Cleans (165/113)

7 Shoulder to Overhead (165/113)

7 Burpee Chest to Bar Pull Ups

*Rest Two Minutes Between Rounds

Whereas last week was a brutally long grind of a workout this week is all about short max effort sprints. Ideally, we choose a loading on the barbell that allows us to cycle; going fourteen straight repetitions should not be too scary with the loading you elect to use.

For the Burpee Chest to Bar Pull Up ideally we’re jumping to a bar that’s out of reach (but lets not get weird about this). The standard on the movement is simply chest to deck and then chest to the pull up bar.

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