October 12th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

October 12th, 2017 CrossFit WOD

October 12th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Inch Worms

6 Broad Jumps

9 KB Swings

Smash Party, Posterior Chain Floss

Weightlifting

Deadlift (15 minutes to build to a single @90%)

Deadlift (AMRAP at 80% of single)

Metcon

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

Accessory Work

Cluster (Build to a single @75% of CJ max)

Squat Clean into Push Press from floor

Cluster (2×2 Drop Set @85% of single)

Squat Clean into Push Press from floor

Barbell Step Up (4×8/leg)

12″ box

Bar Muscle-ups (3×60% of rep max)

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 10

16 cal Assault Bike

100m sled drag (135/90)
*Count each 25m of sled drag as 1 rep (20 reps/round)

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