November 28th, 2018 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

November 28th, 2018 CrossFit WOD

November 28th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

15 Banded Good Mornings

12 KB Swings (light)

9 Calorie Row

Smash Party, Post Chain Floss

Weightlifting

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

Target 10# increase from last week

Sumo Deadlift (1×5 Drop Set @90% of triple)

Metcon

Metcon (Time)

40 Calories Assault Bike

60 Calories Rower

*80 Kettlebell Swings (2/1.5)
*Complete 5 burpees every time you set the kettlebell down. And since someone will ask, you MAY NOT rest the kettlebell on your foot. :)

Accessory Work

Power Clean (Build to a single @85%+)

Target 5-10# increase from last week

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

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

Target 5-10# increase from last week

Back Squat (1×5 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

Extra Credit

Metcon (8 Rounds for time)

8 rounds, each for time of:

300m run
Rest 1 minute between intervals

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