October 10th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 10th, 2016 CrossFit WOD

October 10th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

50 Single Unders

15 Double Unders

10 Goblet Squats

10 KB Swings

Smash Party, Couch Stretch

Weightlifting

Paused Front Squat (4×[email protected]% E2M)

Metcon

Death by 10m (AMRAP – Rounds)

EMOM of 10m Sprints

Every minute increase the number of 10m sprints by 1

Accessory Work

Power Snatch (Work to 80%, then 4×[email protected]% – 20#)

Jerk Grip Isometric Holds (4x:[email protected]% bodyweight)

Pair with Dumbbell Farmer Walks

Farmer’s Carry (Dumbbells 4x100m)

Pair with Jerk Grip Iso Holds

Good Mornings (3×10)

*Staggered stance, Pair with Bent Over Retract and Row

Bent Over Row (3×10)

Add scapular retraction prior to row, pair with Good Morning

Cash Out

GHD Situps (4×15)

Pair with back extension

Back Extension (4×15)

Pair with GH Sit Up

Extra Credit

Metcon (Time)

AMRAP 5

30 Double Unders

15 Assault Bike Cals

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