November 15th, 2016 CrossFit WOD - Strongpoint CrossFit

November 15th, 2016 CrossFit WOD

November 15th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Broad Jumps

5 Hang Power Cleans

5 Front Squats

5 Push Press

Smash Party, Super Front Rack

Weightlifting

Power Clean + Thruster (4x(1+3) E2:30 @65%+ of CJ max)

Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Reps)

In 2 minutes, complete:

200m run

AMRAP Thrusters (135/95)

Rest 1 minute

In 4 minutes, complete:

400m run

AMRAP Thrusters (115/75)

Rest 1 minute

In 6 minutes, complete

800m run

AMRAP Thrusters (95/65)

Accessory Work

Front Squat (5×[email protected]% of 1RM E2:30)

Target 10-20# increase from last week.

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

Target 5-10# increase from last week.

Standing Box Jump (3×5)

Note height
Superset with Iso. Back Extension

Isometric Back Extension (3x:30)

Superset with box jump.

Extra Credit

Metcon (3 Rounds for time)

Three rounds:

1,000m row

Rest 2 minutes between efforts

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