CrossFit WOD 10/10/18

Warm-up

Min 0-5

Skip-It

MIn 5-15

Burpee Broad Jumps

Single Leg Deadlift to Broad Jump

Partner wallball Throws

-Chest Pass

-Overhead Throw

-R Side Throw

-L Side Throw

-Squad Throw

Min 15-35

Deadlift Prep:

Pull to Knee

Pull to Thigh

Pull to Hip

Brief

Warm up Deadlift

Min 35-47

Metcon Prep

3-2-1 Deadlift

10-5-3 Wallballs

x5 Burpees over the bar

* R1: Utilize a weight lighter than the Metcon weight for the deadlift and wallballs

**R2: Utilize weight that is equal to the Metcon Weight for the deadlift and wallball

***R3: Utilize a weight that is greater than the Metcon Weight for the deadlift and wallball

47-58: Scotty (AMRAP – Rounds)

Complete as many rounds as possible in 11 minutes of:

5 deadlifts, 315 lb.

18 wall-ball shots, 20-lb. ball

17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.

Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.

Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here

Workout of the Day

CrossFit

  • 2/18/19

    CrossFit Elizabethtown – CrossFitWarm-upHigh Steps 50ft
    Squat/Sprawl/Squat x10
    KB Hollow w/flutter x1 min
    Supine W/Y x10

    Snatch Prep:
    Drop Snatch
    Pull-under
    Hang Snatch
    Snatch
    Touch N’Go Standard

    Metcon Prep:
    3 Rounds
    5 Wallbals
    3 Burpees
    *increase wall ball weight each time. Final warm-up set be heavier than metcon Weight.Snatch (5-5-5+)*Touch N’Go
    **Build
    ***5-7 Reps on final setMetcon (Time)Wallball x15
    Burpee
    50-40-30-20-10Scaled Burpee Rep Scheme: 10-15-20-25-30

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