0713: Hot Shots 19 Last: 5/19/14

0711: Hot Shots 19 Last 5/19/14
WU: Here we go week! 5:15 Get in early and start prep & set up.
WOD: 6RFT
• 30 squats
• 19 power cleans 135/95
• 7 strict pull ups
• 400 m run
45-minute cap for everyone so scale accurately!
GA: 5RFT- 20 squats, 15 power cleans, 6 pull ups, 400 m run

0701:

WU: If you see on the blog there are pull ups? If you use a band? Set up your pull up station before class starts. Stage wt. for wod part #3.
WOD:
5 minutes
• 5 pull ups
• 5 push ups
• 5 squats
rest 1 minute
5 minutes
• 5 TTB
• 15 bb thrusters
rest 1 minute
5 minutes
• 5 Power cleans 95/65
• 6 LOTBB
STRENGTH: B. Squat 5RM
GA: Keep it light with full benefit of total reps. Exception-pull ups 2-4 or 5.

0670:

WU: 20 minutes
WOD: 12 minute Amrap
• 10 power cleans 135/95
• 12 pull ups
• 14 wall balls 20/14
STRENGTH: DL 2×4 65% 2×4 75% 2×4 85%
GA: 12 minutes, 6 power cleans, 3,5 or 7 pull-ups, 8 wall ball shots.

0661: “Hot Shots 19”

In support of  Cal Fire and those who put out tremendous effort to keep all of us safe in our great county last week.  We sincerely thank you. 

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

For more information please go to this link: https://hotshots19.crossfit.com

Attention 5:15am athletes: CDM will arrive at the box at 5:00am to provide a proper warm up and wod brief. We will 3 2 1 Go!:15 past the hour.

6RFT

  • 30 squats
  • 19 power cleans 135/95
  • 7 strict pull ups
  • 400 m run

45-minute cap for everyone so scale accurately! Note: Average round time 5-7 minutes

GA: 5RFT- 20 squats, 15 power cleans, 6 pull ups, 400 m run

0650: 0643 repeat.

Brad W. above helping out some friends while in Africa. Looks powerful Bradley. We look forward to hearing all about it when you get back to the states.

WU: take 20 minutes to work up to working wt. for the wod. Coaches note: Please spend no more than 5 minutes on the pvc to prepare for this one. Ready Ready and onto the bar to work into some good practice time.

WOD:#0643 movement practice – 10 EMOM, stay connected to bar for all reps per round.

  • 1 hang power clean 70% ME
  • 1 push press
  • 1 power clean
  • 1 push jerk
  • 1 squat clean
  • 1 split jerk

STRENGTH: B. Press 3/5 rep max