November 7th, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
5 Pass Throughs
5 OH Squat
5 Snatch Balance
5 Press in Snatch
Smash Party/Keg, Squat Holds
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.
5 Rounds for time of:
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.
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