November 22nd, 2016 CrossFit WOD - Strongpoint CrossFit

November 22nd, 2016 CrossFit WOD

November 22nd, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

60 Single Unders

15 Double Unders

10 Thrusters (BB)

5 Burpee Broad Jump

Smash Party, Oly Wall

Weightlifting

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

Target 5-10# increase from last week.

Metcon

Metcon (Time)

10 Thrusters (135/95)

15 Lateral Burpees

50 Double Unders

8/12/40

6/9/30

4/6/20

2/3/10

Accessory Work

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

Target 10-20# increase from last week.

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

Target 5-10# increase from last week.

Standing Box Jump (3×5)

Note height
Superset with Iso. Back Extension

Isometric Back Extension (3x:30)

Superset with box jump.

Extra Credit

Metcon (Time)

30-20-10

Calories (row)

GH Sit Up

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