Thursday

July 5, 2018

3 min Z1

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Crossover Symmetry

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Coach leads group through:

10 jumping air squats

10 scap pulls

7 SA Upright rows L/R

7 SA KB swings L/R

x 2 rounds

 

then:

 

 OTM for 9 minutes
1 = heal slides x 10
2 = Weighted/ strict dips or box dips x 4
3 = :30 shuttle run (50’)

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AMRAP 8
Bike Cals 30, 20, 10 / 25, 15, 5
10 Rings Rows
10 Wall Balls

Rest 2 minutes

AMRAP 8
Row 500m, 300m, 200m /450m, 250m, 150m
10 Burpees
10 Vups

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Wednesday, July 4th, 2018

July 4, 2018

Hero WOD - Hot Shots 19

6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

*This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

 

Scaling Option 1
6 rounds for time of:
30 Air squats
19 power cleans
7 pull-ups
Run 400 meters

Men: 115-lb. clean
Women: 75-lb. clean

 

Scaling Option 2
4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

Men: 75-lb. clean
Women: 55-lb. clean

 

The story behind this CrossFit Hero WOD: Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona's history.

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Tuesday, July 3rd, 2018

July 3, 2018

Please remember to hydrate, IT'S HOT!!!!!

3min Z1

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Crossover Symmetry

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Coach leads group through:

5 Hang Snatch high pulls

5 Hang Muscle Snatch

5 Behind the neck snatch push press

5 Hang Power snatch into an OHS

5 Snatches

x 2 rounds with an empty bar

 

A. Every 1:30 X 7 Sets: 2 Snatch High-Pulls + Below The Knee Hang Muscle Snatch + Overhead Squat
Warm-up as needed. Start around 50% of your 1RM. Build as you go. Reset on the floor between the High-Pulls.

B. Every 1:30 X 7 Sets: 2 Clean High-Pulls + Below The Knee Hang Muscle Clean + Push Press
Warm-up as needed. Start around 50% of your 1RM. Build as you go. Reset on the floor between the High-Pulls.

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“Helen”

3 Rounds AFAP:
400m Run
21 Kettlebell Swings 53/35
12 Pull-Ups

*Be smart here, if its too hot for you to run, then row or ride. 

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