November 3rd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

November 3rd, 2017 CrossFit WOD

November 3rd, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Knees to Elbow

10 Pushups

15 Air Squats

Smash Party, Banded OH

Weightlifting

Shoulder Press (20(ish) minutes to est. 1 RM)

Metcon

Metcon (Time)

Three rounds for time:

60 Double Unders

40 Wall Ball (20/14, 10’/9′)

20 Toes to Bar

Accessory Work

Snatch Grip Deadlift to Power Position + Low Hang Snatch (5×[email protected]%+)

Target 5-10# increase from last week.

Clean with Pause at Knee (4×[email protected]%)

Pause 2 seconds at knee

3 Second Pause Back Squat (4×[email protected]%+)

*Pause 3 seconds on first rep of each set. Target 5-10# increase from last week.

Dumbbell Row – Single Arm (2×10)

Extra Credit

Metcon (Time)

Six rounds for time:

50′ Yoke Carry (365/255)

6 Burpees

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