R2R Fitness (West Paducah) – CrossFit
Split Jerk (E2MOTM for 8 Minutes @ 5 Reps a minute )
Start with an empty barbell and build over the course for four sets. Keep this part light and fast.
Behind The Neck Jerk (Every 90 seconds for 12 Minutes (8 Sets) )
Sets 1-2 @ 70% of 1RM Split Jerk
Sets 3-4 @ 75% of 1RM SJ
Sets 5-6 @ 80% of 1RM SJ
Sets 7-8 @ 85% of 1RM SJ
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
220 DL for the ladies and 14# WB
Metcon (No Measure)
1 Round for 2 Minutes:
Banded March holding a wall ball in the front. Your coach will show you how to do this movement.