November 17th, 2018 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

November 17th, 2018 CrossFit WOD

November 17th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

With a partner…

AMRAP 8

Partner 1 row

Partner 2

Lunge to rig

3 Kickstands

5 Arch/Hollow

Bear Crawl back to rowers

Smash Party, Post Chain Floss

Weightlifting

Sumo Deadlift (Build to a [email protected]%)

Sumo Deadlift (2×5 Drop Set @90% of triple)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

50 Calorie row

40 Kettlebell Swings (2/1.5)

30 Handstand Pushups

20 Chest to Bar Pull Ups

10 Ring Muscle Ups

Accessory Work

Power Clean (Build to a single @85%)

Power Clean (3×2 Drop Set @90% of single)

Back Squat (Build to a [email protected] 80%)

Back Squat (2×5 Drop [email protected]% of triple)

Banded Pushups (2×10)

Superset with Reverse Band Pull Up

Reverse Band Pull Up (2×10)

Note band size.
SS with banded pushup

Extra Credit

Metcon (3 Rounds for time)

Three rounds:

1200m run
Rest three minutes between rounds

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