November 11th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

November 11th, 2016 CrossFit WOD

November 11th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Burpees

7 Arch/Hollow+

9 Kettlebell High Pull

Smash Party, Posterior Chain Floss

Weightlifting

Sumo Deadlift (Build to [email protected]%+)

Target 10-20# increase from last week.

Sumo Deadlift (2×8 Drop Set)

Drop 25% from triple.

Metcon

Armistice (AMRAP – Reps)

Complete as many rounds and reps as possible in 11 minutes of:

AMRAP in 11 minutes

11 Power Cleans (135/95 lbs)

11 Burpees Over the Bar

19 Deadlifts (135/95 lbs)

18 Pull-Ups
Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good. The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistice Day.

Accessory Work

Power Snatch (Build to a [email protected]%)

Target 5-10# increase from last week.

Power Snatch (3×2 Drop Set)

Drop 35# if single is above 220. Drop 25# if single is below 220.

Back Squat (Build to a triple @80%+)

Target 10-20# increase from last week.

Back Squat (1×5 Drop Set)

Decrease 45# if triple is above 330. Decrease 35# if triple is below 330.

Push Up & Prone Dumbbell Row (3×10 )

Superset with Strict Pull Up

Strict Pull Ups (3×10)

*No kip or swing
Superset with Push Up & Row

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