November 30th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

November 30th, 2017 CrossFit WOD

November 30th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds

5 PVC Pass Throughs (Standing)

5 Overhead Squats

5 PVC Pass Throughs (Squatting)

5 Snatch Balance

Smash party/keg drill, banded OH

Weightlifting

Snatch (6×[email protected]% E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Five rounds for time:

12 Dumbbell Snatch (70/50)

15 Box Jump Overs (24/20)

Accessory Work

Clean (4×[email protected]%)

Target 5-10# increase from last week.

Push Press + Push Jerk (4×1(2+1)@60%)

Target 5-10# increase from last week.

Yates Row (2×10)

Underhand Grip
Superset with Dip

Weighted Dip (2×10)

SS with Yates row

Extra Credit

Muscle Up Complex (5 Sets)

1 Strict Muscle Up

3 Kipping Muscle Ups

5 Ring Dips

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