November 14th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

November 14th, 2016 CrossFit WOD

November 14th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Practice your double unders and hang onto your rope!

Three rounds:

5 Pass Throughs

5 Overhead Squats

5 Drop Snatch

5 Squatting Pass Throughs

Smash Party/Keg, Couch Stretch

Weightlifting

Snatch (6×1 E2M @85%+ of 1RM )

*Must successfully complete 5 of 6 to move up in weight next week. Target 5# increase from last week.

Metcon

Metcon (Time)

12 Power Snatch (115/75)

50 Double Unders

9 Power Snatch

50 Double Unders

6 Power Snatch

50 Double Unders

3 Power Snatch

50 Double Unders

Accessory Work

Back Squat (4×[email protected]%+ of 1RM)

Target 10# increase from last week.

Front Rack Lunge (3×8 Steps @50% of CJ 1RM)

Target 5-10# increase from last week.

Dumbbell Row – Single Arm (3×8/arm)

Superset with GH Raise

Glute Ham Raise (3×10)

Superset with DB Row

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

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