October 17th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 17th, 2016 CrossFit WOD

October 17th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Inch Worms

10 Air Squats

10 Walking Lunges

Smash Party, Couch Stretch

Weightlifting

Paused Front Squat (4×[email protected]%+ E2M)

Target 5-15# increase from last week.

Metcon

Metcon (Time)

Five rounds for time:

200m run

10 Overhead Lunges (95/65)

10 Lateral Burpees

Accessory Work

Power Snatch (1×[email protected]%, 3×2 Drop [email protected]%-20#)

Target 5-15# increase from last week.

Jerk Grip Isometric Holds (4x:[email protected]% bodyweight)

Pair with Dumbbell Farmer Walks

Farmer’s Carry (Dumbbells 4x100m)

Pair with Jerk Grip Iso Holds. Take kilo total for overhead holds and pound equivalent for each dumbbell.

Good Mornings (3×10)

*Staggered stance, Pair with Bent Over Retract and Row

Bent Over Row (3×10)

Add scapular retraction prior to row, pair with Good Morning

Cash Out

Extra Credit

L-Sit (4 max sets. Rest 1:30)

Metcon (Weight)

Sled Pull 25m EMOM 10

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