November 29th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

November 29th, 2017 CrossFit WOD

November 29th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

600m run

Two rounds:

3 Kickstands

5 Strict Pull Ups

7 Pushups

Smash party, super front rack

Weightlifting

Power Clean + Thruster (5×1(1+3)@65% of CJ max E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

30 Handstand Pushups

30 Chest to Bar Pull Ups

600m run

20 Handstand PUshups

20 Chest to Bar Pull Ups

600m run

10 Handstand Pushups

10 Chest to Bar Pull Ups

Accessory Work

Muscle Snatch (5×[email protected]% of Snatch 1 RM)

Target 5-10# increase from last week.

Front Squat (5×[email protected]%)

Target 5-10# increase from last week.

Depth Jump (3×5)

Superset with Iso Back Ext

Isometric Back Extension (3x:30)

Add resistance if :30 is easy. SS with Depth Jump.

Extra Credit

Metcon (Time)

400m Sandbag Run (80/50)

300m Bucket Brigade (50/35)

200m Dumbbell Farmer Walk (70/55)

100m H2H Rope Sled Pull (90/60)

There are no comments yet, but you can be the first



Leave a Reply