Fitness: Work up to a heavy but perfect triple on the Hang Power or Hang Squat Clean
Performance: Work up to a heavy but perfect triple on the Power or Squat Clean. See if you can best last week’s triples.
If you did the Hotshots 19 WOD yesterday you may be fried, adjust accordingly.
Fitness: 3×5 Across
Add 5lbs to last week’s exposure weight.
Performance Heavy 3
Attempt to best last week’s triples by 5-10lbs.
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10 Intervals of:
10 Russian Kettlebell Swings
Use a heavy Kettlebell and rest as needed.
Thanks to everyone who donated to the Hotshots 19 grant yesterday and particpated in the workout. As of writing a total of 128K+ was raised worldwide for the families of those who perished. To see archived coverage of the live event from Prescott Arizona and see what the current total is, click here. Many of the elite CrossFit athletes completed the workout in sub 30 minutes. Amazing!
We will have a slightly modified AM schedule that day with classes at 7am, 8am, 9am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm and 8:30pm
What is a Hotshot Crew? CNN
Why Do We Sleep? TED Talks
Gabby Douglas’ routines from the 2012 Olympic Gymnastics trials