“TRIFECTA”
Gymnastics
Accumulate 3min of:
False grip ring hang
Ring support bottom
RIng support top
Share as needed
METCON
10 rounds for time:
20ft handstand walk
Rest 1min between rounds
Weightlifting W5D4
Snatch complex
5 sets
1 snatch deadlift/ 1 hang snatch/ 1 hang snatch/ 1 overhead squat
*Build to max
Note: This ties in with the Team series clean and jerk complex
Clean and jerk
1-1-1-1-1
Front squats
1-1-1-1-1
*3sec pause at the bottom
Firebreathers
“OTIS”
Complete as many reps as possible in 15 minutes of:
1 back squat, 1 shoulder press, 1 deadlift
2 back squats, 2 shoulder presses, 2 deadlifts
3 back squats, 3 shoulder presses, 3 deadlifts
Etc.
Use 1½ body weight for the squats and deadlifts and ¾ body weight for the presses.
U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona.
Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses.
He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.
