October 13th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

October 13th, 2017 CrossFit WOD

October 13th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

9 Calorie Row

7 OHS

5 Arch/Hollow

3 Kickstands + 2 second hold

Smash party/keg drill, couch stretch

Weightlifting

Power Snatch + Snatch (E:90 x 8 rounds)

Start first round at 60% of Snatch 1RM and build to a heavy single set of 1+1

Power Snatch + Snatch (2×2 Drop Set)

Decrease weight 15-20% from heavy single set

Metcon

Metcon (Time)

30 Calorie Assault Bike

40 Calorie Row

50 HSPU

40 Pull Ups

30 OHS (95/65)

Accessory Work

Front Squat to Box (4×5@60% of Front squat 1RM)

Quick pause on box before standing up.
*These are not touch and go reps. Come to a complete stop on the box, maintain tightness and explode up.

Jerk Grip Isometric Holds (3x:45@75% of body weight)

SS with farmers carry

Farmer’s Carry (3x100m walk)

SS with Jerk Grip OH Hold

Staggered Stance Good Morning (2×10)

SS with barbell retract & row

Barbell Retract & Row (2×10)

Protract & retract shoulders before completing row each rep
SS with staggered stance good morning

Extra Credit

Metcon (6 Rounds for time)

6x800m
Rest 2:30 between intervals

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