November 30th, 2016 CrossFit WOD - Strongpoint CrossFit

November 30th, 2016 CrossFit WOD

November 30th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope

9-7-5

Medicine Ball Clean

Pass Through

Broad Jump

Smash Party, Post Chain Floss

Weightlifting

Power Clean (5×[email protected]% E2:30)

Metcon

Metcon (Time)

Four rounds for time:

30 Double Unders

15 Kettlebell Swings (2/1.5)

30 Double Unders

5 Power Clean (165/115)

Accessory Work

Shoulder Press (3×[email protected]% of CJ Max)

Pair with Strict Pull Ups

Strict Pull Ups (3 max sets)

*No kip or swing

Stiff Leg Deadlift (3×[email protected]% of Deadlift 1Max)

Reverse Dumbbell Fly (3×10)

Superset with DB Row

Dumbbell Row – Single Arm (3×12)

Extra Credit

Metcon (3 Rounds for distance)

Three rounds of:

4 minute row

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