November 7th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

November 7th, 2016 CrossFit WOD

November 7th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Pass Throughs

5 OH Squat

5 Snatch Balance

5 Press in Snatch

Smash Party/Keg, Squat Holds

Weightlifting

Snatch (6×1 E2M @85%+ of 1RM )

*Must successfully complete 5 of 6 to move up in weight next week. Target 5# increase from last week.

Metcon

Tyler (Time)

5 Rounds for time of:

7 Muscle-ups

21 Sumo Deadlift High-Pulls, 95#
In honor of 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan.
To learn more about Tyler click here
Modify with 3:1 Ring Dips or Dips or 1:1 Muscle Up Progressions.

Extra Credit

Accessory Work

Back Squat (4×[email protected]%+ of 1RM)

Target 10# increase from last week.

Front Rack Lunge (3×8 Steps @50% of CJ 1RM)

Target 5-10# increase from last week.

Dumbbell Row – Single Arm (3×8/arm)

Superset with GH Raise

Glute Ham Raise (3×10)

Superset with DB Row

Metcon (10 Rounds for calories)

10 rounds for calories Assault Bike.

:30 on/:30 off

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