CrossFit
“Jag 28”
For time:
800m Run
28 KBS 70/44
28 Strict Pull-ups
28 KBS
28 Strict Pull-ups
800m Run
__________________
Competitor 1
Power Clean
Work to a Heavy Double
90% of Heavy Set: 3×2
80% of Heavy Set: Max Reps (T&G)
Deficit Snatch High Pull
Work to a Heavy Triple
90% of Heavy Triple: 3×3
5 rounds for load:
20yrd Farmers Walk (unbroken)
10 GHD Sit-ups
(rest no more than 3:00 between rounds)
Score is Reps + Max Load:
AMRAP 5:00
7 Power Cleans 115/75
7 Thrusters 115/75
7 Bar Facing Burpees
~then~
~then~
5:00 to establish max load:
3 Rep Max Hang Power Clean (AK)
___________________
Competitor 2
Power Clean
Work to a Heavy Double
90% of Heavy Set: 3×2
80% of Heavy Set: Max Reps (T&G)
Deficit Snatch High Pull
Work to a Heavy Triple
90% of Heavy Triple: 3×3
5 rounds for load:
5 Axle Deadlift
10 Toes to Bar
(rest no more than 3:00 between rounds)
Score is total Reps + Max Load:
AMRAP 5:00
7 Power Cleans 115/75
7 Thrusters 115/75
7 Bar Facing Burpees
~then~
5:00 to establish max load:
3 Rep Max Hang Power Clean (AK)
~then~
AMRAP 5:00
7 Power Cleans 115/75
7 Thrusters 115/75
7 Bar Facing Burpees
____________________
Weightlifting
Snatch Pull & Power Snatch
75% 2×3
80% 2×2
85% 1×2
Power Clean & Power Jerk
80% 2×2
85% 3×2
Press
68% 1×5
77% 1×3
85% 1×1+ (amrap)
Barbell Sit-ups
4×5 -choose weight-
Weighted Dips
4×8 -choose weight-
“U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.”
