Build to a heavy rep for the day under guidance of a coach.
Nautical Nancy:
5 Rounds
400m Row
15 OHS (95/63)
Rx+
5 Rounds
20 Calorie Bike
8 Squat Snatches (95/63)
add weight each set
3 rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
rest 3 min
build up in weight each set. I once saw Dibo do 31 unbroken reps at 135. It was *almost* enough to be the best in the gym…
10,9,8,7,6,5,4,3,2,1
Push-ups
Burpees
For Time
50 Cal Row
40 Wall Balls
30 Pull-Ups (scale jumping pull-ups; or ring row)
20 HSPUs (scale accumulated 1minute handstand hold)
10 Muscle Ups (scale toes to rings)
20 Box Jumps (box step overs)
30 Push-Ups (scale box push-ups)
40 Air Squats
50 Dubs (Scale 100 singles)
50-40-30-20-10
Calorie Row
single arm db thruster 40/25
butterfly situp
rx+ 50/35, ghd
E2MOM
Rock N Rap N Stuff to Pump to:
https://open.spotify.com/playlist/5bFTQjJAAX33y5ZwFFYGDX
For time:
800-meter single-arm kettlebell farmers carry, 35/26
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm kettlebell farmers carry, 53/35
31 toes-to-bars
31 push-ups
31 hang power cleans 135/93
200-meter single-arm kettlebell farmers carry, 70/53
Scale by using lighter kettlebells or running in place of carries. Use Kb goblet squats in place of front squats. Skip cleans if needed.
25 minute time limit. Very generous.
Cpl. Luke Tamatea, 31, of Kawerau, New Zealand, was killed by a roadside bomb on Aug. 19, 2012, while serving with the New Zealand Defence Force in the Bamyan Province of Afghanistan. Tamatea was posted to 1st Battalion Royal New Zealand Infantry Regiment and was serving his second tour in Afghanistan at the time of his death.
He was an avid CrossFit athlete and enjoyed body-weight exercises and practicing farmers carries over long distances in preparation for Special Forces selection.
He is survived by his wife, Sarah Erb; and children, Kyla, Kaytlen, Nikita and Keira.