November 21st, 2016 CrossFit WOD - Strongpoint CrossFit

November 21st, 2016 CrossFit WOD

November 21st, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 OHS

5 Drop Snatch

Press in Snatch

Smash Party, Couch Stretch

Weightlifting

Snatch (6×1 E2M @85%+ of 1RM )

Target 5# increase from last week.

Metcon

Metcon (Time)

Three rounds for time:

15 Hang Power Snatch (75/55)

15 Wall Ball (20/14)

15 Pull Ups

Accessory Work

Back Squat (4×[email protected]%+ of 1RM)

Target 10# increase from last week.

Front Rack Lunge (3×8 Steps @50% of CJ 1RM)

Target 5-10# increase from last week.

Dumbbell Row – Single Arm (3×8/arm)

Superset with GH Raise

Glute Ham Raise (3×10)

Superset with DB Row

Extra Credit

800m Sled Drag (Time)

800m Sled Drag (135/90)

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