Weightlifting
Back Squat (@90%x2x2)
(12min)
2 Rounds of 2 reps.
2 Rounds of 2 reps.
Snatch (@70%x1, 80%x1, 70%x1, 80%x1x2)
(15min)
Metcon
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
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
Scaling: Strive for 3-4 rounds. The deadlifts should be unbroken every round. Select a weight that is challenging but allows for excellent mechanics.
Recommended weights:
Beginners: 155/105
Intermediates: 275/185
Advanced: 315/235
Recommended weights:
Beginners: 155/105
Intermediates: 275/185
Advanced: 315/235
14# Med ball to 9ft target for female athletes
GYM1010 
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