Weightlifting
World Class Transference Week3
WK3: Snatch (from low block, 5×1@80%+##)
(15min)
Target +11#/wk if work sets >220#
Target +5.5#/wk if work sets<=220#
Target +11#/wk if work sets >220#
Target +5.5#/wk if work sets<=220#
WK3: Pause Back squat (4×2@70%+##)
Come to a complete stop in the bottom of the squat and hold for 2 seconds
(15min)
Target +22#/wk if work sets >330#
Target +11#/wk if work sets <=330#
Target +22#/wk if work sets >330#
Target +11#/wk if work sets <=330#
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
Compare to 12/4/18
