November 14th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

November 14th, 2017 CrossFit WOD

November 14th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Hang Power Clean

5 Push Press

10 Step Ups

Smash party, super front rack

Weightlifting

Power Clean + Thruster (5×1(1+3)@65% of CJ max E2:30)

Metcon

Metcon (Time)

15-12-9-6-3

Toes to Bar

Power Clean (115/80)

Box Jump (24/20)

Accessory Work

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

Front Squat (5×[email protected]%)

Depth Jump (3×5)

Superset with Iso Back Ext

Isometric Back Extension (3x:30)

Add resistance if :30 is easy. SS with Depth Jump.

Extra Credit

Metcon (8 Rounds for time)

Four rounds:

200m run

Rest 1 minute

400m run

Rest 1:30

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