November 4th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

November 4th, 2016 CrossFit WOD

November 4th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

With partner, 8 minute AMRAP of:

Partner A row

Partner B 3 Burpees, 6 KB Swings, 9 Goblet Squats

Smash party, shooter’s choice

Weightlifting

Sumo Deadlift (Build to triple@80%)


Sumo Deadlift (2×8 Drop Set)

Drop 90# if triple is above 330. Drop 60-70 if triple is below 330.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Sumo Deadlift (225/155)

10 Toes to Bar

15 Wall Ball (20/14, 10’/9′)

Accessory Work

Power Snatch (Build to a single@80%)

Power Snatch (3×2 Drop Set)

Drop 35# if single is above 220. Drop 25# if single is below 220.

Back Squat (Build to a triple @80%)

Back Squat (1×5 Drop Set)

Decrease 45# if triple is above 330. Decrease 35# if triple is below 330.

Push Up & Prone Dumbbell Row (3×10 )

Superset with Strict Pull Up

Strict Pull Ups (3×10)

*No kip or swing
Superset with Push Up & Row

Extra Credit

Metcon (9 Rounds for time)

3x100m run

Rest 1 minute between efforts.

3x150m run

Rest 1:30 between efforts.

3x200m run

Rest 2:00 between efforts.

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