November 19th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

November 19th, 2016 CrossFit WOD

November 19th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Inch Worms

5 Burpees

7 KB High Pull

Shooter’s Choice!

Weightlifting

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

Target 10-20# increase from last week.

Sumo Deadlift (2×8 Drop Set)

Drop 25% from triple.

Metcon

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

Accessory Work

Power Snatch (Build to a [email protected]%)

Target 5-10# increase from last week.

Power Snatch (3×2 Drop Set)

Drop 35# if single is above 220. Drop 25# if single is below 220.

Back Squat (Build to a triple @80%+)

Target 10-20# increase from last week.

Back Squat (1×5 Drop Set)

Decrease 45# if triple is above 330. Decrease 35# if triple is below 330.

Push Up & Prone Dumbbell Row (3×10 )

Superset with Strict Pull Up

Strict Pull Ups (3×10)

*No kip or swing
Superset with Push Up & Row

Extra Credit

Metcon (6 Rounds for time)

Run 600 Meter

Rest for 3 minutes

Run 200 Meter

Rest for 2 minutes

Run 500 Meter

Rest for 3 minutes

Run 200 Meter

Rest for 2 minutes

Run 200 Meter

Rest for 15 seconds

Run 200 Meter

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