October 19th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 19th, 2017 CrossFit WOD

October 19th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Burpee Broad Jumps

5 Arch/Hollow

7 Hollow Rocks

Smash Party, Banded OH

Weightlifting

Shoulder Press (4×[email protected]% E3M)

Metcon

Metcon (Time)

30-20-10

Shoulder to Overhead (95/65)

Pull Up

Burpee

Accessory Work

Extra Credit

Snatch Grip Deadlift to Power Position + Low Hang Snatch (5×[email protected]%+)

Target 5-10# increase from last week.

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

Pause 2 seconds at knee

Dumbbell Row – Single Arm (2×10)

Metcon (3 Rounds for time)

3x1000m run
Rest three minutes between efforts.

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