October 21st, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
5 Hang Power Cleans
5 Front Squats
5 Push Press
Smash Party, Banded Hip Extension
Power Clean + Hang Clean + Push Jerk (4×[email protected]%+ E2:30)
Target 5-15# increase from last week.
Metcon (AMRAP – Reps)
1 Power Clean (155/105)
2 Front Squats
1 Jerk (any variant)
Shoulder Press (3×[email protected]%)
Add 10-15# from last week.
Push Up + Prone Dumbbell Row (3×10)
Superset with Incline DB Press
Incline Dumbbell Press (3×10)
Superset with Pushup/row
Banded Good Mornings (Fiddy)
Note band size.
Metcon (5 Rounds for time)
Try to hold 1-5 seconds below mile TT pace for all 400s. Jogs are slow recovery jogs.