November 10th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

November 10th, 2016 CrossFit WOD

November 10th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Weightlifting

Warm Up and Mobility

Three minutes jump rope

Two rounds:

10 Step Ups (get your own box)

10 Alternating OH Lunges

5 Press in Split

Smash Party, Banded OH

Split Jerk (4×2@85%+ E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

55 Calorie row

10-1

Shoulder to Overhead

Box Over (24/20)

Accessory Work

Snatch from Blocks Below Knee (5×3@60%+)

Set blocks so bar rests below knees
Target 5-10# increase from last week.

Paused Front Squat (3×3@70%+)

Target 10-20# increase from last week.

Strict Toes-To-Bar (3×10)

Superset with Single Leg RDL

Single Leg RDL (3×10/leg)

Hold Kettlebell or Dumbbell in opposite hand of planted foot.

Extra Credit

Metcon (Weight)

Sled Push 25m EMOM 10
Target 10-20# increase from last week.

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