November 1st, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

November 1st, 2016 CrossFit WOD

November 1st, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Arch/Hollow

5 Hang Power Cleans

5 Front Squat

5 Push Press

Smash Party, Super Front Rack

Weightlifting

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

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Accessory Work

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

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

Standing Box Jump (3×5)

Note height
Superset with Iso. Back Extension

Isometric Back Extension (3x:30)

Superset with box jump.

Extra Credit

Metcon (9 Rounds for time)

Three rounds, each run for time of:

800m run

400m run

200m run
Rest three minutes between reps. Rest 5 minutes between sets.

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