Strict Press
1 RM (20 minutes)
For time:*
40 Box Jump Overs 24/20
30 Hang Power Snatch 75/55
20 Strict HSPU, Fx: Kipping HPSU
*7 Minute Cap
3 Sets:
DB Side Lateral Raise x 15 reps
Plank x :60
Rest 1-2 minutes between sets
Ring or Bar Muscle-up – Skill Work / 15 Minutes
Advanced Athletes
For time:
18 Ring Muscle-ups
18 Bar Muscle-ups
3 RFT:
100 Double-Unders
50 Wall-Balls (20/14#)
Rope Climb Skill Review / Work (15 minutes)
Advanced Athletes:
3 Sets of:
1-2 Legless Rope Climb 15’ Fx:12′ **start seated from the floor
Rest as needed
then…
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.
‘Sisson’
AMRAP 20:
1 Rope Climb (15’) RX+: Wear 20# Vest
5 Burpees
200m Run
*WEAR TALL SOCKS
CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.
*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.
*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.
For details or other questions about the open visit games.crossfit.com
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Strength/Skill Schedule:
Monday: Hero WOD “DT”
Tuesday: Hero WOD “Sisson”
Wednesday: Muscle Ups
Thursday: Strict Press
Friday: Partner WOD
Saturday: Bench Press
Sunday: EMOM 30
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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
‘DT’
5 RFT:
12 Deadlifts 155/105
9 Hang-Power Cleans 155/105
6 Push-Jerks 155/105
Compare to 6/16/17
CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.
*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.
*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.
For details or other questions about the open visit games.crossfit.com
=======================
3 Super-Sets of:
Bench Press x 5 reps
Strict Pull-ups x Max Reps
-Build up to a heavy set of 5 on bench press and score total pull-ups completed
For time:
400m Run
30 Overhead Squats (75/55#)
30 Pull-ups
400m Run
*RX+95/65
