November 6th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

November 6th, 2017 CrossFit WOD

November 6th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope for the workout.

Three rounds:

3 Strict Pull Ups

5 Arch/Hollow

7 Barbell Thrusters

Smash Party, Squat Holds

Weightlifting

2 Cleans + 1 Jerk (4×1(2+1)@80% of 1RM E2:30)

Metcon

Foo (AMRAP – Rounds and Reps)

13 Bench Presses, 170#

Then complete:

20-Minute AMRAP of:

7 Chest-To-Bar Pull-ups

77 Double-Unders

2 Squat Clean Thrusters, 170#

28 Sit-ups
In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.
To learn more about Foo click here
Rx ladies’ weight = 120.

Accessory Work

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

*Pause each rep

Push Press (4×[email protected]%)

Pair with Bent Over Row

Bent Over Row (4×8)

Pair with Push Press

Cal Strength Extension (3×12)

Pair with Dip

Weighted Dip (3×8)

Pair with CS extension

Extra Credit

Metcon (6 Rounds for reps)

6x400m
Rest 1:15 between intervals. Attempt to hold pace from last week.

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