November 13th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

November 13th, 2017 CrossFit WOD

November 13th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Pass Throughs

10 Overhead Squats

10 Kettlebell Swings

15 Pull Aparts

Smash Party, Couch Stretch

Weightlifting

Back Squat (4×[email protected]% E3M)

Metcon

Metcon (Time)

1 mile run

75 Overhead Squats (95/65)

Accessory Work

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

1 Snatch + 1 Snatch Balance + 1 Overhead Squat

Front Rack Lunge (4×8 Steps)

Dumbbell Row – Single Arm (2×8/arm)

SS with Glute Ham Raise

Glute-Ham Raises (2×10)

Extra Credit

Metcon (8 Rounds for time)

8x250m Ski Erg
Rest 1 minute between rounds

There are no comments yet, but you can be the first



Leave a Reply