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Saturday 130831

30
Aug

Saturday 130831

Schedule Reminder:  There are only two classes today.  The 7am Comp class is cancelled.

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Click here so you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • Wall Ball x 10
  • Muscle Clean x 5
  • Supine Row x 10
  • 50m Run

Strength:

4 Sets:

  • Close Grip Bench Press x 6-8 @ 20X1

Skill:

WOD:
Hotshots 19

6 rounds For Timef:

  • 30 Squats
  • 19 Power clean 135/95
  • 7 Strict Pull-ups
  • Run 400 meters
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • Wall Ball x 10
  • Muscle Clean x 5
  • Supine Row x 10
  • 50m Run

Strength:

4 Sets:

  • Close Grip Bench Press x 8 @20X1

Skill:

WOD:
Hotshots 19

6 rounds For Time:

  • 30 Squats
  • 19 Power clean 135/95
  • 7 Strict Pull-ups
  • Run 400 meters
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

3 Rds NFT:

  • Chest-to-Bar Pull-Ups x 10-12
  • L-Sit x 45-60 seconds
  • Handstand Walk x 20-30 feet

Strength:

4 Sets: (Every 2 Minutes)

  • Close Grip Bench Press x 8 @20X1

Skill:

WOD:
Hotshots 19

6 rounds For Time:

  • 30 Squats
  • 19 Power clean 135/95
  • 7 Strict Pull-ups
  • Run 400 meters
Additional:
  • 10 Minutes Mobility

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