October 19th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

October 19th, 2016 CrossFit WOD

October 19th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 Inch Worms

4 Perfect Stretch

5 Broad Jumps

10 Air Squats

Smash Party, Banded OH

Skill

Wall Ball

Slam Ball

Box Jump

*For the friends.

Metcon

Metcon (Time)

Four rounds for time:

400m run

15 Wall Ball (20/14, 10’/9′)

15 Ball Slams (30/20)

15 Box Jumps (24/20)
Friends may modify to 2 or 3 rounds.

Accessory Work

Snatch Grip Deadlift to Power Position + Low Hang Snatch (4×2@65% of 1 RM Snatch E2:30)

Target 5-15# increase from last week.

Clean (4×3@70%)

Target 10-15# increase from last week.

Snatch Grip Romanian Deadlift (4×5)

Target 5-15# increase from last week.

Seated Box Jump (3×5 High enough to be a little scary)

Start on a bench
Superset with DB Bulgarian Split Squat

Bulgarian Split Squat (3×8/leg with dumbbells)

Specify dumbbell or barbell
Superset with Seated Box Jump. Taget 5# increase from last week.

Cash Out

Tabata Sit Ups (AMRAP – Reps)

Eight rounds

:20 work/:10 rest

Scores = lowest total in any round

Metcon (2 Rounds for time)

Two rounds:

1,000m row
Rest 3 minutes between efforts.

Extra Credit

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