AMRAP Heaven 09/03/18

3 Power Snatch + 3 Overhead Squat 5×1

For 3 cycles:
AMRAP in 5 mins of:
12 Ski Erg Calories
10 Kettlebell Snatches, 24/16 kg
8 Burpees
6 Bar Muscle-ups

Rest 3 mins between


Viola 25/11/17


Hero WOD – Viola
20 min AMRAP:
Run 400 m
11 Power Snatches 95/65 lbs
17 Pull-ups
13 Power Cleans 95/65 lbs

U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon. Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running. Viola is survived by his parents, Margaret and Frank; and his sister, Christina.

WOD curtesy of

Benchmark – Nancy


O/H Squat 5-5-5-5

EMOM – Alternating for 10 Mins
1. Snatch Pull x 2
2. Power Snatch x 2

Conditioning – Benchmark
5 Rounds for time:

400m Run
15 Overhead Squats 42.5/30kg



Thirsty Thursday

Strength/Olympic Lifting

Hang Power Snatch 3-3-3-3-3

Snatch Pull 2-2-2-2-2


3 x 400m with 2 mins rest


10 Hang Power Snatch 52.5/35kg
20 Double Unders
200m Run
8 Hang Power Snatch 52.5/35kg
40 Doubles Unders
200m Run
6 Hang Power Snatch 52.5/35kg
60 Double Unders
200m Run
4 Hang Power Snatch 52.5/35kg
80 Double Unders
200m Run
2 Hang Power Snatch 52.5/35kg
100 Double Unders
200m Run

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