Friday 8th November

Strength

1RM Floor Press

1RM weighted ring dip (start and finish in top position)

Met Con

OMEM 16 minutes

Even minutes 5 Power Snatch 60/40

Odd minutes 5 Chest to Bar Pull Ups

Thursday 7th November

I understand that it has been a hard week so far, and everyone will be in rag, but dig deep and stick with the strength work today. There will be no accessory work, and the met con is optional.

Strength

Front Squat Box Squat 10 sets of 2 reps at 85%

Sumo Deadlift 6 sets of 1 rep at 65%

Optional Met Con

15 minute OMEM
4 Burpees
6 Box Jumps
8 Wall Balls 8/5

Wednesday 6th November

'The 59th'

This month, Black Dagger CrossFit celebrates 1 year of existence. As we all know, CrossFit is perfect training for the military. However, due to the nature of what we do, following a programme can be difficult. Despite being side-tracked by deployments overseas, exercises, shit jobs, leave periods and families, we have all made HUGE amounts of progress, and that is testament to the hard work put in by every member. I fully expect to see two BDC members at Regionals 2014. Here's to another year!

Today's workout is a Hero WOD, written (with a bit of input from others) by Barry Mairs. By completing this WOD, we aim to honour/celebrate the lives of three soldiers from 59 Independent Commando Squadron who were killed in the Falklands War in 1982.

Cpl Mick Melia

Cpl Mick Melia was attached to 2 Para for the initial Landings and the Assault on Goose Green, In the dawn of May 28th during the long and bitter fight for the settlement. Cpl Mick Melia was killed, along with sixteen of his Parachute Regiment and Royal Marine Comrades. He was 30 years old. His body was brought home at the end of that year and he was buried with full military honours at a cemetery in Plymouth.

Spr Chris Jones

Spr Chris Jones, aged 19, was killed in the early hours of June 12th, by mortar and artillery fire during the attack on the feature known as 'Two Sisters', whilst attached to 45 CDO RM. In November 1982, at the request of his parents, his remains were brought home to Cinderford, Gloucestershire, where he was laid to rest near his family home.

Spr Pradeep Kumar Ghandi

Spr Pradeep Kumar Ghandi was killed on May 27th, aged 24, when his trench was hit by a bomb from an Argentine aircraft. He was cremated at Golders Green in London. 

The 59th

For time

59 Back Squats 70/40

800m run carrying 1 x jerry can 3/4 full

59 Shoulder To Overhead 70/40

800m run carrying 1 x jerry can 3/4 full

59 Deadlifts 70/40

59m Front Rack Walking Lunge 70/40

When it gets hard, remember why.

Tuesday 5th November

Jerk

7 minutes OMEM

1 x Jerk

Strength

Strict Press 9 sets of 3 reps at 65%

Accessory Work

4x5 Weighted Pull Up

4x3 Pendlay Row

Met Con

'The Ensign'

6 x 3 minute AMRAPs

3 Cleans 60/40

6 Press Ups

9 Air Squats/Ring Dips (rounds 1/3/5 do air squats, rounds 2/4/6 do ring dips)

Rest 1 minute between rounds

Monday 4th November

Snatch

7 minutes OMEM

1 x Snatch

Strength

Work to EITHER a 1RM Back Squat or a 3RM Back Squat.

Accessory Work

4x8 Good Morning

4x10 Banded Kettlebell Swings

Met Con

'Last Ascent'

5-10-15

Back Squat 100/65

Box Jump 24"/20"

Saturday 2nd November

Hang Snatch

Work to a 1RM hang Snatch

Met Con

7 minute AMRAP

Burpees

Rest 2 minutes

7 minute AMRAP

Snatch 60/40

Rest 2 minutes

7 min AMRAP

Burpees

Friday 1st November

Strength

Work to a 1RM Strict Press

Accessory Work

4x Max reps strict HSPU

4x4 Pendlay Row

Met Con

8 minute ladder

3-6-9-12 etc...

Ground to overhead 80

Over-bar-burpees