Wednesday Mar 06, 2019
  • Classes
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    • 5pm
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    • 7pm
    • 8pm

The Lyon

Competition Class

Strength

Skills&Drills

BUILDING MACHINES

20min AMRAP
3 Rope Climbs
6 Devil's Press 50s/35s
8 Alt DB Step Ups 50s/35s 24/20
12/9 Cal Ski / Bike


OLYMPIC WEIGHTLIFTING

A. E3M15M
3 Position Power Snatch
*hip down
60, 65, 70, 75, 80%

B. 5 x 1 Power Snatch (building from 80%)

C. 5 x 1 Snatch Pull @ 105% from B

MetCon

CLASS

10min to find:
3RM TnG Squat Clean
- 2min transition -
The Lyon
5 Rounds, each for Time:
7 Squat Cleans 165/115
7 Shoulder to Overhead 165/115
7 Burpee Chest to Bar Pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 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.

*24min time cap
Score = load, total time - rest