November 2nd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

November 2nd, 2016 CrossFit WOD

November 2nd, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

200m run

10 KB Swings

10 Hollow Rocks

:10 Handstand Hold

Smash Party, Post Chain Floss

Weightlifting

Clean (4×3@75% of CJ Max E2:30)

Keep work consistent across work sets.

Metcon

Metcon (Time)

18-15-12-9-6-3

Handstand Pushup

Kettlebell Swing (2/1.5)

Accessory Work

Torokhity Snatch Complex (4×1@60% of Snatch 1RM)

1 Snatch + 1 Snatch Balance + 1 Overhead Squat

Push Press + Push Jerk (4x(2+1) @60% of CJ 1RM)

Yates Row (3×10)

Underhand Grip
Superset with weighted dip

Weighted Dip (3×10)

Superset with Yates Row

Extra Credit

3K Row Time Trial (Time)

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