October 17th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 17th, 2017 CrossFit WOD

October 17th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope

Three rounds:

3 Kickstands

7 OHS

9 Pushups

Smash party/keg drill, couch stretch

Weightlifting

Power Snatch + Snatch (E:90 x 10 rounds)

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

Metcon

Metcon (Time)

Four rounds for time:

6 Hang Power Snatch (115/80)

12 Handstand Pushups

50 Double Unders

Accessory Work

Clean with Pause at Knee (4×[email protected]%+)

Pause 2 seconds at knee
Target 5-10# increase from last week

Jerk Grip Isometric Holds (3x:[email protected]% 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)

6x400m run
Rest 2 minutes between intervals

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