October 13th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 13th, 2016 CrossFit WOD

October 13th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Hang Power Cleans

5 Front Squats

5 Push Press

Smash Party, Banded Hip Extension

Weightlifting

Power Clean + Hang Clean + Push Jerk (4×[email protected]%+ E2:30)

Target 5-15# increase from last week.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Rest until minute 10 and then begin mile TT.

1 Mile Run Time Trial (Time)

Accessory Work

Snatch Grip Romanian Deadlift (4×[email protected]%+)

Add 10-15# from last week.

Shoulder Press (3×[email protected]%)

Add 10-15# from last week.

Push Up + Prone Dumbbell Row (3×10)

Superset with Incline DB Press

Incline Dumbbell Press (3×10)

Superset with Pushup/row

Cash Out

Extra Credit

Banded Good Mornings (Fiddy)

Note band size.

Yoke Carry (50′ EMOM 10)

https://www.youtube.com/watch?v=VNCmbiDwbFM
Yokes weigh 195#. Use a fat bar if yoke is too heavy.

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