October 18th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

October 18th, 2016 CrossFit WOD

October 18th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Burpees

5 Arch/Hollows

7 KB Swings

Smash Party, Post Chain Floss

Weightlifting

Deadlift (Work to a single at 90%+ then 1 max drop set)

Drop 45# if single is over 330#. Drop 35# if single is under 330#. Target 10# increase if heaviest work set last week was below 330. Target 10-20# increase if heaviest work set was above 330.

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP

12 Chest to Bar Pull Ups

8 Deadlift (245/165)

12 Handstand Pushups

8 Deadlift

Accessory Work

Cluster (Build to a [email protected]% of CJ 1RM)

Squat Clean into Push Press from floor
Target 5-10# increase from last week.

Cluster (2×2 drop sets)

Squat Clean into Push Press from floor
Drop 35# if single is over 240. Drop 25# if single is under 240.

Back Squat to Box (Box Squat) (4×[email protected]% of back squat 1RM)

Quick pause on box before standing up.
Three second eccentric, explode off box. Target 10-20# increase from last week.

Alternating Arm Neutral Grip Dumbbell Press (3×8)

2 second pause at top. Superset with dumbbell rows.

Dumbbell Row – Single Arm (3×10/arm)

Superset with DB Press.

Cash Out

Banded Good Mornings (1×50)

Note band size.

Extra Credit

Metcon (2 Rounds for time)

2x3000m: Alternate 500 fast, 500m jog, 400m fast, 400m jog, 300m fast, 300m jog, 200m fast, 200m jog, 100m fast, 100m jog. No rest between reps.
Rest 5 minutes between intervals.

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