November 8th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

November 8th, 2016 CrossFit WOD

November 8th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

7 Arch/Hollow

7 Hang Power Cleans

7 Front Squat

7 Push Press

Smash Party, Super Front Rack

Weightlifting

Power Clean + Thruster (4x(1+3) E2:30 @65%+ of CJ max)

Target 5-10# increase from last week.

Metcon

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here

Accessory Work

Front Squat (5×[email protected]% of 1RM E2:30)

Target 10-20# increase from last week.

Muscle Snatch (5×[email protected]% of Snatch 1RM)

Target 5-10# increase from last week.

Extra Credit

Standing Box Jump (3×5)

Note height
Superset with Iso. Back Extension

Isometric Back Extension (3x:30)

Superset with box jump.

Metcon (Distance)

Part 1: 30 minute [email protected] easy aerobic pace.
Rest 5 minutes before part 2.

Metcon (6 Rounds for reps)

Part 2: 6x200m hard, 200m easy.

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