Crossfit RXD – Strength & Conditioning
Metcon (5 Rounds for time)
5 rounds, each for time of:
165/115 lb. squat cleans, 7 reps
165/115 lb. shoulder-to-overheads, 7 reps
7 burpee chest-to-bar pull-ups
Rest 2 minutes between rounds.
Record time for each round.
Ideally, use a pull-up bar that is 6 inches above your max reach when standing.
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.
Snatch Complex (1+1+1 x 5 sets)
Snatch High Pull + Hang Power Snatch + Snatch
Complete a complex every two minutes for 10 minutes
Metcon (No Measure)
Emom 10 minutes:
Odd: 5 Thrusters(115/75) + 6 CTB Pullups
Even: 15/12 Calorie Row