I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Snatch Balance
5 x Overhead Squat
5 x Snatch
Warm up as needed (3 set x 3 reps) before completing the following workload for Snatch.
Snatch 2-2-2-2-2 (Increasing)
Notes: Today’s focus will be technique on the full snatch. Repetitions may be touch and go, however a reset between reps is encouraged.
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Complete as many rounds/reps as possible in 20:00 of
2 x Muscle-ups
4 x Handstand Push-ups
8 x KB Swings (32/24)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department.
Nate joined the Navy after graduating from highschool. “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.”
The “Nate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 12, 2008 (080212).
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1 thought on “Monday 01.14.2019”
10 rounds for quality:
2x sandbag drag around rig (90#)
12cal on bike (legs only)