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DELOAD WEEK (for most things)!

1): (2 clean lift offs + 2 clean pulls) =1 rep
1 rep at 100%, 110%, 115% of clean

2): DEADLIFT: 40% x5, 50% x5, 60% x5

3): WOD: 10-8-6-4-2 Alternating Pistols or variant
2-4-6-8-10 HSPU or variant
10/2, 8/4, 6/6, etc
*Fitness=ring/box dips instead of hspu 4/8/12/16/20 reps

WOD 4 RDS FT of:
200m Run
15/18 Calorie Row
15/18 Calorie Airdyne
10 Burpee/Box Jumps, 20/24”

Cash out:
50 meter Front rack walking DB or KB lunges
*you choose weight

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050628-N-0000X-002 Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005 during “Operation Red Wing”.

For time:
-1 mile Run
-100 Pull-ups
-200 Push-ups
-300 Squats
-1 mile Run
*Break up pull-ups, push-ups, and squats as needed.
*Fitness=800m run, 50/100/150 reps
*You may also partner up or make a team of 3.
*Comp= wear a 20lb vest or body armor


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1): FRONT SQUAT: 80%X3, 85%X2 90% 1, 95% X1

2): BENCH: 75% x5, 85% x3, 95% x1+

3): 8:00 AMRAP
-50m farmer’s carry (53#/70# kb in each arm)
-10 SDLHP (65#/95#)

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Benchmark WOD ” Fight Gone Bad ” 3 rounds for max reps of:

1 min WB’s 14/20#
1 min SDLHP  55/75#
1 min Box Jumps 20″
1 min Push Press 55/75#
1 min Row for calories
1 min rest

REST 5 minutes
1 mile run FT ‘benchmark’


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1): PUSH PRESS: 80% x4, 85% x3, 90% x2, 95% x1

2): SNATCH BALANCE: 4×2 you pick weight

3): WOD: 2016 CrossFit Games Regionals Event #7
FT (12:00 cap)
-21 Thrusters (65#/95#)
-3 legless rope climbs
-15 Thrusters
-2 rope climbs
-9 thrusters
-1 rope climb
*Fitness=55#/75# Thrusters
*Scale legless climbs to regular rope climbs or variant
*Comp=6:00 cap (this was true Event 7 time cap)