CrossFit – Fri, Nov 1
CrossFit – Fri, Nov 1
Pelvic Floor Clinic – Saturday November 2nd @ 10:15 after the Community WOD. Scan the QR code at the whiteboard to sign up!#STRONGLIKEROMAN Community WOD November 9th!
Suggested Warm-Up
Warm-Up
3 ROUNDS (:20 ON/ :10 OFF):
Air Squats
Alt. Shoulder Taps
Hollow Rocks
Into…
1 ROUND
10 DB Front Squats
10 DB Push Press
8 Scap Pull-Up (:02 Pause @ Top/Bottom)
10 Ring Rows
Into…
1 ROUND
10 DB Thrusters
8 Kip Swings
8 Harder Ring Rows or 4-5 Strict PU
Strength – All
Back Squat (1×5 @ RPE 7
1×3 @ RPE 8
1×1+ @ RPE 9
Back Squat*
)
*Loading should be heavier from last week.
(Score is Weight)
Week 4 of 6
Strength | 5-3-1 Cycle
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.
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.
https://www.crossfit.com/workout/2016/01/31
