November 3rd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

November 3rd, 2016 CrossFit WOD

November 3rd, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

50 Single Unders

15 Double Unders

10 Walking Lunges

5 Push Press

Smash Party, Banded OH

Weightlifting

Split Jerk (4×[email protected]% E2:30)

Metcon

Metcon (Time)

600m run

75 Double Unders

15 STOH (135/95)

400m run

50 Double Unders

12 STOH

200m run

25 Double Unders

9 STOH

Accessory Work

Snatch from Blocks Below Knee (5×[email protected]%)

Set blocks so bar rests below knees

Paused Front Squat (3×[email protected]%)

Strict Toes-To-Bar (3×10)

Superset with Single Leg RDL

Single Leg RDL (3×10/leg)

Hold Kettlebell or Dumbbell in opposite hand of planted foot.

Extra Credit

Metcon (Weight)

Sled Push 25m EMOM 10

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