November 9th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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November 9th, 2017 CrossFit WOD

November 9th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

5 KB Thrusters/side

10 KB Swings

Smash Party, Banded Oly Wall

Weightlifting

Front Squat + Thruster (4×1(2+1)@60% of Front Squat 1RM)

Metcon

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here

Accessory Work

Halting Snatch (Build to a heavy single)

3 second pause at knee

Power Snatch (5 TNG Reps @70% of Halting Snatch)

Overhead Lunge (4×[email protected]% of CJ Max)

Dumbbell Row – Single Arm (3×10)

SS with chin up

Strict Chin Up (3×8-12)

SS with Row

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