October 18th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 18th, 2017 CrossFit WOD

October 18th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Russian KB Swings

10 Goblet Squats

10 Walking Lunges

Smash party, Oly Wall

Weightlifting

Back Squat (15 minutes to build to a [email protected]%+)

Back Squat (Max Effort [email protected]% of Single)

Metcon

Metcon (Time)

1000m row

80 Dumbbell Lunges (35/25)

60 Sit Ups

40 Hand Release Pushups

20 Dumbbell Thrusters
20 minute cap. Add 1 second/rep incomplete at the end of 20 minutes.

Accessory Work

Hang Power Snatch from High Hang (5×[email protected]% (of Snatch 1 RM))

Target 5-10# increase from last week.

Tall Jerk (5×[email protected]% of CJ 1RM)

Dip, drive, and pause with barbell at eye level, then Jerk.
Target 5-10# increase from last week.

Chest-To-Bar Pull-ups (3×10)

Superset with Wall Ball

Wall Ball (3×10)

Superset with CTB Pull Up

Extra Credit

Metcon (Time)

50 Pistols for time

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