November 26th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

November 26th, 2016 CrossFit WOD

November 26th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

*Alternate forward/backward every 50m

Three rounds:

3 Kickstands

5 Press in Split

10 OH Lunges

Smash Party, Banded OH

Weightlifting

Split Jerk (4×[email protected]%+ E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Partner WOD!

5K row.

You go/I go format. One partner will row max distance on the rower while the other partner runs 400m. Alternate positions after each 400m run.
25 minute cap.

Accessory Work

Snatch from Blocks Below Knee (5×[email protected]%+)

Set blocks so bar rests below knees
Target 5-10# increase from last week.

Paused Front Squat (3×[email protected]%+)

Target 10-20# increase from last week.

Strict Toes-To-Bar (3×10)

Superset with Single Leg RDL

Single Leg RDL (3×10/leg)

Hold Kettlebell or Dumbbell in opposite hand of planted foot.

Metcon (Weight)

Sled Push 25m EMOM 10
Target 10-20# increase from last week.

Extra Credit

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