November 17th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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November 17th, 2016 CrossFit WOD

November 17th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

100 Single Unders

10 Step Ups

10 KB Swings

10 Goblet Squats

Smash Party, Oly Wall

Weightlifting

Clean (Build to a single at 95%)

Clean (2×2 Drop Sets @80%)

Metcon

Metcon (Time)

Three rounds for time:

15 Chest to Bar Pull Ups

25 Box Jumps (24/20)

400m run

Accessory Work

Torokhity Snatch Complex (4×[email protected]%+ of Snatch 1RM)

1 Snatch + 1 Snatch Balance + 1 Overhead Squat
Target 5-10# increase from last week.

Push Press + Push Jerk (4x(2+1) @60%+ of CJ 1RM)

Target 5-10# increase from last week.

Weighted Dip (3×10)

Superset with Yates Row. Target 5# increase from last week.

Yates Row (3×10)

Underhand Grip
Superset with weighted dip. Target 5# increase from last week.

Extra Credit

Farmer’s Carry (50′ EMOM x 10)

Heavier than last week.

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