October 10th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

October 10th, 2017 CrossFit WOD

October 10th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Clean Grip RDL

5 Hang Power Clean

5 Front Squat

5 Push Press

Smash Party, Super Front Rack

Weightlifting

Power Clean + Hang Clean + Push Jerk (4×1(1+1+1)@70% of CJ 1RM)

Metcon

Metcon (Time)

21 Hang Power Cleans (135/95)

42 Pushups

15 Hang Power Cleans

30 Pushups

9 Hang Power Cleans

18 Pushups

Accessory Work

Snatch Grip Deadlift to Power Position + Low Hang Snatch (4×2(1+1)@70% of Snatch 1RM)

Romanian Deadlift (4×5@Snatch 1RM)

Dumbbell Split Squat (2×8/leg)

SS with Seated Box Jump

Seated Box Jump (2×5)

Start on a bench
SS with DB Split Squat

Extra Credit

Metcon (12 Rounds for time)

12x200m run
Rest 2 minutes between intervals

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