Hero Wednesday: Liam

Competition Class

Strength

CanWest/COMP

OLYMPIC WEIGHTLIFTING

A) Drop Snatch: 3 sets of 3 as warmup
B) Snatch from blocks (just above the knee): 65/4x2, 70/4x2, 75/3, 80/3, 85/3
C) 3 Pause Snatch Pull (pause 1" off floor, above the knee, at power pos): 90/2, 95/1x3sets

GYMNASTICS

TEST

ME UB Strict C2B Pull-ups
Rest as needed
ME UB Kipping C2B Pull-ups

For Time:

250ft HS Walk
(5min time cap)

MIDLINE

3 Rounds
1min bear hug slam ball hold 150/100
100m dbl FR KB Walk 53s/35s
100m farmers walk 72s/53s
Rest 1min

LOWER STRENGTH

3x10 TnG Deadlift (80% + 5-10# of 5RM from last week - across)
Rest 2min between sets
3x12 alt pistols (HAP)
Rest 2min between sets

MetCon

Liam

For time:

Run 800 meters with a 45/35. plate
100 T2B
50 Front Squats 155/105
10 Rope Climbs
Run 800 meters with a 45/35 plate

*partition T2B, FS & RC anyway you choose. Start and finish with the run.

ex. 10 rounds of 10 T2B, 5 FS, 1 RC

"U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven."