November 22nd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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November 22nd, 2017 CrossFit WOD

November 22nd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Kettlebell Deadlift

5 KB Swings

10 Pushups

10 Jumping Air Squats

Smash Party, Couch Stretch

Weightlifting

Back Squat (4×[email protected]%+ E3M)

Target 10# increase from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Deadlift (185/125)

15 Lateral Burpees

400m run

Accessory Work

Torokhity Snatch Complex (5×[email protected]%+ of Snatch 1RM)

1 Snatch + 1 Snatch Balance + 1 Overhead Squat
Target 5-10# increase from last week.

Front Rack Lunge (4×8 Steps)

Target 5-10# increase from last week

Dumbbell Row – Single Arm (2×8/arm)

SS with Glute Ham Raise

Glute-Ham Raises (2×10)

Extra Credit

Metcon (Time)

Three rounds:

100m Dumbbell Farmer Walk (70/50)

100m Sled Pull (185/135)

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