December 1st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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December 1st, 2017 CrossFit WOD

December 1st, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Wall Ball Toofers

*Practice timing

10 KB Swings

Smash Party, Couch Stretch

Weightlifting

Back Squat (4×[email protected]%+ E3M)

Target 10# increase from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

30 Double Unders

8 Wall Ball Toofers (20/14)

8 Ring Dips
Rest three minutes between pieces. Toofers: https://www.youtube.com/watch?v=DQwrl7ZajTg

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

150m row

8 Burpees Over the Rower

8 OH Walking Lunges (45/35)

Accessory Work

Torokhity Snatch Complex (5×[email protected]%+ of Snatch 1RM)

1 Snatch + 1 Snatch Balance + 1 Overhead Squat
Target 5-10# increase from last week.

Front Rack Lunge (4×8 Steps)

Target 5-10# increase from last week

Dumbbell Row – Single Arm (2×8/arm)

SS with Glute Ham Raise

Glute-Ham Raises (2×10)

Extra Credit

Metcon (3 Rounds for time)

Three rounds:

1600m run
Rest 3-5 minutes as needed between efforts.

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