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June 23rd

Scotty

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).

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June 22nd

OPEN GYM

--  OR  --

Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps

Try to increase the load on each rep

 

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June 20th

SKILL

Backsquat 5x5

 

WOD

5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible  (pullup bar to pullup bar)
3 pull-ups as slow as possible
Max set of strict handstand push-ups  
Rest as needed between attempts.

Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups

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June 21st

SKILL

Practice TTB EMOM x 6mins    (you select qty)

 

WOD

12 minutes of the following:
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches

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June 19th

STRENGTH

Deadlift 5x1

 

WOD

4 rounds for time of:
30 push-ups
115-lb. front squats, 20 reps
115-lb. push presses, 20 reps
30 GHD sit-ups

 

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Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource

 

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