November 7th, 2017 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
3 Burpee Broad Jumps
7 Rope Knees to Elbow
Smash Party, shooter’s choice.
*Wear long socks and/or long pants for the skill work and workout.
Sisson (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
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
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
SS with GHR