November 27th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

November 27th, 2017 CrossFit WOD

November 27th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Front Squats

5 Overhead Squats

5 Arch/Hollow

5 Arch/Hollow Plus

Smash Party, Oly Wall

Weightlifting

3 Second Pause Front Squat (4×[email protected]%+)

Target 5-10# increase from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

200m run

9 Front Squats (115/80)

15 Pull Ups

200m run

9 Overhead Squats

15 Toes to Bar

Accessory Work

Snatch from Blocks above knee (5×[email protected]%+)

Set blocks so bar rests just above knee
Target 5-10# increase from last week

Split Jerk (4×[email protected]%)

Target 5# increase from last week

GHD Situps (2×20)

Superset with Single Leg RDL

Single Leg RDL (2×10/leg)

Extra Credit

Metcon (Distance)

30 minute Assault Bike
Set a manageable pace and hold RPMs for entire piece.

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