November 23rd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

November 23rd, 2016 CrossFit WOD

November 23rd, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

9-7-5

Hang Power Clean

Front Squat

Arch/Hollow

Smash Party, Super Front Rack

Weightlifting

Clean (20 minutes to build to a max effort single)

Metcon

Metcon (Time)

600m run

30 Power Cleans (155/105)

30 Toes to Bar

Accessory Work

Torokhity Snatch Complex (4×[email protected]%+ of Snatch 1RM)

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

Push Press + Push Jerk (4x(2+1) @60%+ of CJ 1RM)

Target 5-10# increase from last week.

Weighted Dip (3×10)

Superset with Yates Row. Target 5# increase from last week.

Yates Row (3×10)

Underhand Grip
Superset with weighted dip. Target 5# increase from last week.

Pull Up Complex

5 Arch/Hollow+

5 Pull Ups

5 Chest to Bar
Work toward consistency with all three movements. Scale to a rep scheme you can complete if necessary.

Extra Credit

Farmer’s Carry (50′ EMOM x 10)

Heavier than last week.

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