[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [tabtext]Strategy[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
7 rounds for time:
7 elevated pushups
7 thrusters
7 Knee Raises
7 Deadlift
7 burpees
7 kb swings
7 Ring Rows
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[tab]Level 2
7 Rounds for time:
7 Push ups
7 thrusters
7 L-raises
7 Deadlift 135/95
7 burpees
7 kb swings 35/26
5/3 Pullups
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[tab]Level 3
7 rounds for time:
7 HSPU
7 thrusters
7 Knees to elbows
7 Deadlift
7 burpees
7 kb swings
7 pull ups
(Today the level 3 workout is level 4 with any modifications to weight… aim to get as close to the RX’d weight as possible.)
to
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[tab]Level 4 Rx
“The 7”
7 Rounds for time:
7 HSPU
7 thrusters 135/95
7 Knees to elbows
7 Deadlift 245/205
7 burpees
7 kb swings 70/44#
7 pull ups
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[tab]Motivation
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
Crossfit games athlete times:
Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37.
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[tab]Strength
Extended Warm up for thrusters and deadlift.
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[tab]Strategy
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Get more Awesome: STRETCH 8 minutes
