November 7th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

November 7th, 2017 CrossFit WOD

November 7th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Burpee Broad Jumps

7 Rope Knees to Elbow

9 Pushups

Smash Party, shooter’s choice.

Skill

Rope Climb!

*Wear long socks and/or long pants for the skill work and workout.

Metcon

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here

Accessory Work

Snatch from Blocks above knee (8×1 EMOM @80%)

Set blocks so bar rests just above knee

Front Squat (Build to a [email protected]%)

Front Squat (2×2 Drop [email protected]%)

Dumbbell Box Jump (3×5)

SS with seated box jump

Seated Box Jump (3×5)

Start on a bench
SS with DB box jump

Pistols (3×12)

SS with GHR

Glute-Ham Raises (3×10)

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