November 9th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

November 9th, 2016 CrossFit WOD

November 9th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

9-7-5

KB Swing

Pushup

Sit Up

Smash Party, Oly Wall

Weightlifting

Clean (4×[email protected]% of CJ Max E2:30)

Keep work consistent across work sets.

Metcon

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Accessory Work

Torokhity Snatch Complex (4×[email protected]%+ of Snatch 1RM)

1 Snatch + 1 Snatch Balance + 1 Overhead Squat
Target 5-10# increase from last week.

Push Press + Push Jerk (4x(2+1) @60%+ of CJ 1RM)

Target 5-10# increase from last week.

Weighted Dip (3×10)

Superset with Yates Row. Target 5# increase from last week.

Yates Row (3×10)

Underhand Grip
Superset with weighted dip. Target 5# increase from last week.

Extra Credit

Farmer’s Carry (50′ EMOM x 10)

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