Day#41 Saturday

SUPPORT THE FAMILIES OF THE FALLEN HOTSHOTS

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

Please enter the amount you can contribute below. Thank you.

Donate Here: https://hotshots19.crossfit.com

"Hotshots 19"

Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Day#40 Week#6 Speed Friday

Warm up  

600m run

Band drills

-back peddle

-side shuffle

-sprint

Skill

Sprinting

WOD

4 rounds of:

4 X 100m relay

3 minutes rest after each effort

Day#39 Week#6 Speed Thursday

Partner warm up

MB chest pass

MB hip toss

MB sit ups

MB seated hand offs

Skill

MB clean

WOD

EMOTM for 15 minutes

7 parallette push ups

5 MB cleans

CFE

Partner warm up

MB chest pass

MB hip toss

MB sit ups

MB seated hand offs

Skill

MB clean

WOD

Part#1

EMOTM for 7 minutes

7 parallette push ups

5 MB cleans

Part#2

3 minutes max effort

Wall ball shots

Day#38 Week#6 Speed Wednesday

Warm up

3x

Sampson stretch

OHS

Dips

Pull ups

GHD sit ups

GHD back ext

Skill

Pacing

WOD

Reverse Tabata

-Jumping lunges

-KBS

-Burpees

Day#37 Week#6 Speed Tuesday

Warm up  

Farmers walk

KBS

Plate run

GHD sit ups

Skill

DB snatch

WOD

5 rounds of:

30 seconds max effort/ one minute rest

-DB snatch

-Row for calories

CFE

Warm up 

Farmers walk

KBS

Plate run

GHD sit ups

Skill

DB snatch

WOD

Part#1

Tabata mash x 8

-DB snatch

-Row for calories

Part#2

-3x 40 yard sprints (rest 3 minutes after each effort)

Day#36 Week#6 Speed Monday

Warm up   

Inversion to skin the cat to lower

Pull over to support

Handstand holds

Pistols

Skill

Cycling reps

WOD

Tabata mash x 12

-TTB

-Box jumps