October 12th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 12th, 2016 CrossFit WOD

October 12th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three Minutes Jump Rope

Practice your double unders and hang onto your rope!

Two rounds:

5 Arch/Hollow

7 Med Ball Cleans (Hang onto your ball)

10 Alternating Lunges

Smash Party, Oly Wall

Weightlifting

Back Squat ([email protected]%, [email protected], [email protected], [email protected], [email protected], [email protected]%+)

Target 10-20# increase if 90% single was 330+ last week. Target 5-10# increase if 90% single was 330- last week.

Back Squat (Max rep drop set)

Decrease by 45# if 90% single is above 330.

Decrease by 35# if 90% single is below 330.

Metcon

Metcon (Time)

50 Double Unders

35 Wall Ball

20 Toes to Bar

50 Double Unders

25 Wall Ball

15 Toes to Bar

50 Double Unders

15 Wall Ball

10 Toes to Bar

Accessory Work

High-Hang Snatch (5×[email protected]%+)

Target 10# increase if work sets were 220+ last week. Target 5# increase if work sets were 220- last week.

Tall Jerk (5×3)

Dip, drive, and pause with barbell at eye level, then Jerk.
Target 10# increase if work sets were 220+ last week. Target 5# increase if work sets were 220- last week.

Power Drop + Chin Up (3×10/10 Complex)

Cash Out

Hollow Rocks (3×25)

Extra Credit

Metcon (Time)

21-15-9

Calorie Row

Box Jump (24/20)

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