November 25th, 2016 CrossFit WOD - Strongpoint CrossFit

November 25th, 2016 CrossFit WOD

November 25th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

AMRAP 8

100m run

5 jumping pull ups

10 banded good mornings

10 walking lunges

:10 handstand hold

Shooter’s Choice!

Weightlifting

Sumo Deadlift (18 minutes to build to a max triple. )

Target 10-20# increase from last week.

Metcon

Zimmerman (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

11 Chest-To-Bar Pull-ups

2 Deadlifts, 315#

10 Handstand Push-ups
In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010
To learn more about Zimmerman click here

Accessory Work

Power Snatch (Build to a [email protected]%)

Target 5-10# increase from last week.

Power Snatch (3×2 Drop Set)

Drop 35# if single is above 220. Drop 25# if single is below 220.

Back Squat (Build to a triple @80%+)

Target 10-20# increase from last week.

Back Squat (1×5 Drop Set)

Decrease 45# if triple is above 330. Decrease 35# if triple is below 330.

Push Up & Prone Dumbbell Row (3×10 )

Superset with Strict Pull Up

Strict Pull Ups (3×10)

*No kip or swing
Superset with Push Up & Row

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