November 24th, 2018 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

November 24th, 2018 CrossFit WOD

November 24th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope

Two rounds:

5 Pull Ups

10 Pushups

15 Air Squats

:15 Sampson/Side

Shooter’s Choice!

Metcon

Terrible 20s (Time)

20 Wall ball shots (20/14, 10’/9′)

20 Sit-ups

20 Box jump (24/20)

20 Push-ups

20 Cleans (135/95)

20 Double-unders

20 DB Thrusters (35/25)

20 Pull-ups

20 Overhead Squats (95/65)

20 Kettlebell swings (1.5/1)

20 Push Press (95/65)

20 Ring Dips

20 Sumo Deadlift High Pull (95/65)

20 Burpees

20 Back Squats (135/95)

20 GHD sit-ups

20 Walking Lunges

20 Deadlift (135/95)

20 Knees to elbows

20 Front Squat (135/95)

Accessory Work

Sumo Deadlift (Build to a [email protected]%)

Sumo Deadlift (2×5 Drop Set @90% of triple)

Power Clean (Build to a single @85%)

Power Clean (3×2 Drop Set @90% of single)

Back Squat (Build to a [email protected] 80%)

Back Squat (2×5 Drop [email protected]% of triple)

Banded Pushups (2×10)

Superset with Reverse Band Pull Up

Reverse Band Pull Up (2×10)

Note band size.
SS with banded pushup

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