November 10th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

November 10th, 2017 CrossFit WOD

November 10th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

3 Inch Worms

10 Kettlebell Swings

10 Step Ups

3 Inch Worms

10 Kettlebell Swings

10 Box Jumps with Step Down

Smash Party, Post Chain Floss

Weightlifting

Deadlift (8×[email protected]% E:30)

Metcon

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225#

20 Box Jumps, 24″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here

Scaled Roy (Time)

Five rounds for time:

10 Deadlift (185/125)

15 Box Jumps (24/20)

15 Pull Ups

Accessory Work

Clean (3×[email protected]%)

3 Second Pause Overhead Squat (Build to a heavy triple)

Bench Press + Chains. (1×3)

Do not count chain weight into total.
Start at 50% bar weight and work up to a heavy triple.

Core

Metcon (No Measure)

Three rounds:

10 Strict Hanging Leg Raise

10 Lateral Med Ball Throws

10 Overhead Med Ball Throws

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