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062318

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CrossFit 845 – Poughkeepsie – CrossFit

Weightlifting

Clean and Jerk

15 minutes to build to a heavy single

Metcon

Metcon (Time)

For Time:

Teams of 2: split up reps however you want

100 DUs

50 Thrusters (95/65)

100 DUs

50 T2B

100 DUs

50cal Assault Bike

100 DUs

50 HSPUS

06232018

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CrossFit 845 – CrossFit

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
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

062218

By: 0

CrossFit 845 – CrossFit

Metcon

Jennifer (AMRAP – Rounds)

26 Minute AMRAP:

10 pull-ups

15 kettlebell swings, 1.5 pood

20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here
Women’s RX KB weight is 35lbs and box height is 20 inches.

062218

By: 0

CrossFit 845 – Carmel – CrossFit

Metcon

Jennifer (AMRAP – Rounds)

26 Minute AMRAP:

10 pull-ups

15 kettlebell swings, 1.5 pood

20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here
Women’s RX KB weight is 35lbs and box height is 20 inches.

062118

By: 0

CrossFit 845 – CrossFit

Weightlifting

Snatch + OHS (Climbing)

Must be a Squat Snatch. Build to a heavy complex for the day.

Metcon

Metcon (AMRAP – Reps)

AMRAP-10

Ascending reps: 2,2,4,4,6,6,etc.

Alt Dumbbell Snatch (50/35)

Wall Balls (20/14)
Perform DB snatches as follows:

Round of 2: One on the right, One on the left.

Round of 4: One on the right, One on the left, One on the right, One on the left.

Etc.

*The snatches remain alternating for the entire workout*

062118

By: 0

CrossFit 845 – Poughkeepsie – CrossFit

Weightlifting

1 Squat Snatch + 1 OHS

Climbing in weight
Build to a heavy complex for the day

Metcon

Metcon (AMRAP – Reps)

AMRAP-10

Ascending reps: 2,2,4,4,6,6,etc.

Alt Dumbbell Snatch (50/35)

Wall Balls (20/14)
Perform DB snatches as follows:

Round of 2: One on the right, One on the left.

Round of 4: One on the right, One on the left, One on the right, One on the left.

Etc.

*The snatches remain alternating for the entire workout*

062118

By: 0

CrossFit 845 – Carmel – CrossFit

Weightlifting

1 Squat Snatch + 1 OHS

Climbing in weight
Build to a heavy complex for the day.

Metcon

Metcon (AMRAP – Reps)

AMRAP-10

Ascending reps: 2,2,4,4,6,6,etc.

Alt Dumbbell Snatch (50/35)

Wall Balls (20/14)
Perform DB snatches as follows:

Round of 2: One on the right, One on the left.

Round of 4: One on the right, One on the left, One on the right, One on the left.

Etc.

*The snatches remain alternating for the entire workout*