Warm up
2 min cardio, then 3 rounds of:
10 90/90 mobility moves
5 per side thoracic cage extensions
10 alternating jumping lunges
5 empty bar front squats
Clean & Jerks
Part A (~7-8 min)
Hang muscle clean & push press - 4x3 from below the knee
Part B
In 6 min, build up to a single power clean and jerk of ~80%
Then, at 6 min, every 90 sec for 4 rounds:
2 power clean & jerks at 75%
Conditioning Benchmark
"The Lyon" - 5 rounds for time:
7 squat cleans 165/115 lbs
7 shoulder to overheads 165/115 lbs
7 burpee chest to bar pullups
-- rest 2 min between each round (mandatory)
Time cap: 18 min
Note: Use a bar that is around 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.
EVF360
Part A
7 rounds for max reps, 40 sec work, 20s rest, rotating through the following 6 stations (42 min):
Row for calories
Single arm devil presses 50/35 lbs
Ski for calories
Burpee pullups (burpee + ring row)
Double DB squat cleans 50/35 lbs
Pushups
Part B
Tabata weighted glute bridges (plate on hips)
-- Immediately followed with
Tabata DB renegade rows