October 20th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

October 20th, 2017 CrossFit WOD

October 20th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

2 Perfect Stretch

3 Inch Worms

10 KB Swings

:10 Ring Support (Top)

:10 Ring Support (Bottom)

Smash Party, Posterior Chain Floss

Weightlifting

Deadlift (15 minutes to build to a single @90%+)

Target 10-20# increase from last week.

Deadlift (AMRAP at 80% of single)

Metcon

Metcon (AMRAP – Reps)

AMRAP 18

10 Kettlebell Swings (2/1.5)

100m run

3 Ring Muscle Ups

100m run

15 KB Swings

200m run

6 Ring Muscle Ups

200m run

20 KB Swings

300m run

9 Ring Muscle Ups

300m run

25 KB Swings

400m run

12 Ring Muscle Ups

400m run
Runs = 1 rep

Metcon (AMRAP – Reps)

AMRAP 18

10 Kettlebell Swings (2/1.5)

100m run

10 Ring Dips

100m run

15 KB Swings

200m run

15 Ring Dips

200m run

20 KB Swings

300m run

20 Ring Dips

300m run

25 KB Swings

400m run

25 Ring Dips

400m run
Runs = 1 rep.

Accessory Work

Cluster (Build to a single @75% of CJ max)

Squat Clean into Push Press from floor

Cluster (2×2 Drop Set @85% of single)

Squat Clean into Push Press from floor

Front Squat to Box (4×[email protected]%+)

Quick pause on box before standing up.
Target 5-10# increase from last week.

Barbell Step Up (4×8/leg)

12″ box

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