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23
Jan

Wednesday 012418

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

Conditioning

30 Minute Time Cap.

The Lyon (Dave Lyon) (5 Rounds for time)

5 Rounds, Each for Time of:

7 Squat Cleans (165/110)

7 Shoulder to Overhead (165/110)

7 Burpee Chest to Bar Pull-Ups

* Rest 2 Minutes between rounds.

** Use a Pull-Up bar 6″ above max overhead reach.

[Scale 1]:

Weight (115/75)

[Scale 2]:

7 Hang Squat Cleans (65/45)

7 Shoulder to Overhead (65/45)

7 Burpees

7 Ring Rows

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.


Midline

Complete in 10 Minutes, rest as needed between sets.

Set 1 – 1 x :60 @ MAX Weight

Set 2 – 1 x :90 @ MAX Weight

Set 3 – 1 x 2 Minutes @ MAX Weight

Each plank should be done on the forearms and for max effort.

You choose the weight that you hold the plank with.

Record the total combined weight held for each set.

Example: Set 1 – 45 lbs., Set 2 – 35 lbs., Set 3 – 25 lbs. = a score of 105 lbs.

[Scale 1]:

No Change

[Scale 2]:

Perform at just body weight and push yourself to hold the full sets without stopping.

Weighted Planks (Record Total Weight)

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