October 16th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 16th, 2017 CrossFit WOD

October 16th, 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)

Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Reps)

With a 15 minute running clock, complete the following:

Min 0-3: 400m run, AMRAP Pull Ups

Rest 1 minute

Min 4-7: 400m run, AMRAP Clean & Jerk (155/105)

Rest 1 minute

Min 8-11: 400m run, AMRAP Pull Ups

Rest 1 minute

Min 12-15: 400m run, AMRAP Clean & Jerk

Accessory Work

3 Second Pause Back Squat (4×[email protected]%+)

*Pause 3 seconds on first rep of each set. Target 5-10# increase from last week.

Romanian Deadlift (4×[email protected] 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 (5 Rounds for time)

50-40-30-20-10 Assault Bike Cal
*Rest time = work time for each set.

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