February 3, 2017 by thao

2/3/17

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chriskyle

Texas Gov. Greg Abbott declared Feb. 2 as “Chris Kyle Day”

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The 233 total reps in the workout represent Chris’ Basic Underwater Demolition/SEAL (BUD/S) class #233.

Freedom WOD Classes

Warm Up:
3 Rounds Unloaded Barbell
7 High Hang Power Cleans
7 Front Squats

Movement of the Week:
No Movement of the week.

Strength:
Clean 10 mins
2×5 at 70% With a 3 sec pause at the top of the “Lift off” or right above the knees

Front Squat 12 mins
3×3 at 70% With a 3 sec pause in the bottom position of each rep

Metcon:
“The Legend” Chris Kyle X 2
Partner Up
8 Pistols Squats (modify by placing a 5 or 10lbs bumper under the heal of your foot)
50 Hang Power Cleans 75/55
100 Push up
150 Front Squats 45/35
100 Push ups
50 Hang Power Cleans 75/55
8 Pistols Squats

Only one person can work at a time. Split the reps up as needed.

Elite Competition Class

1. Snatch
60%/2
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1

2. Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
85%/1
90%1
95%/1

3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1

4. Gymnastics Conditioning
5×12 Unbroken Kipping HSPU
Rest as needed

5. Conditioning
Ascending Ladder for 8 Minutes:
3 Clean & Jerks (155/105#)
3 Over-the-Bar Burpees
6/6, 9/9…

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