November 28th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

November 28th, 2016 CrossFit WOD

November 28th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Arch/Hollow

7 KB Swings

9 Goblet Squats

Smash Party, Oly Wall

Weightlifting

Front Squat (5×[email protected]% E2:30)

Metcon

Metcon (Time)

Five rounds for time of:

200m run

12 Front Squat (115/75)

12 Pull Ups

Accessory Work

Clean and Jerk (5×[email protected]% of CJ 1RM E2:30)

3″ Deficit Deadlift (4×[email protected]% of Deadlift 1RM)

Dumbbell Push Press

Superset with Bent Row

Bent Over Row (3×10)

Muscle-ups (3 sets at 50% of max U/B set)

If max unbroken set is 6, do 3×3, 8 do 3×4, etc.

Extra Credit

Metcon (6 Rounds for time)

Run 600 Meter

Rest for 00:03:00

Run 200 Meter

Rest for 00:02:00

Run 500 Meter

Rest for 00:03:00

Run 200 Meter

Rest for 00:02:00

Run 200 Meter

Rest for 00:00:15

Run 200 Meter

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