November 21st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

November 21st, 2017 CrossFit WOD

November 21st, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

Practice your double or triple unders

Hang onto your rope

Two rounds

5 PVC Pass Throughs

5 Overhead Squats

5 Pressing Snatch Balance

5 Press in Snatch

Smash party/keg drill, banded OH

Weightlifting

Snatch (7×[email protected]% E2M)

Target 5-10# increase from last week.

Metcon

Metcon (Weight)

10 rounds (1 round EMOM) of:

35 Double Unders

3 Snatch
The prescribed movement is a full (aka squat) snatch. A Power Snatch + Overhead Squat will meet the movement requirement. Score = total weight moved during the workout (Successful Reps x Load). You may repeat attempts within the minute if you miss and still have time remaining in that round.

Accessory Work

Clean (4×[email protected]%)

Target 5-10# increase from last week.

Push Press + Push Jerk (4×1(2+1)@60%)

Target 5-10# increase from last week.

Yates Row (2×10)

Underhand Grip
Superset with Dip

Weighted Dip (2×10)

SS with Yates row

Extra Credit

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

1000m row

5 Ring Muscle Ups

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