October 21st, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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October 21st, 2016 CrossFit WOD

October 21st, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Hang Power Cleans

5 Front Squats

5 Push Press

Smash Party, Banded Hip Extension

Weightlifting

Power Clean + Hang Clean + Push Jerk (4×[email protected]%+ E2:30)

Target 5-15# increase from last week.

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

1 Power Clean (155/105)

2 Front Squats

1 Jerk (any variant)

Accessory Work

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

Cash Out

Banded Good Mornings (Fiddy)

Note band size.

Extra Credit

Metcon (5 Rounds for time)

Five rounds:

400m run

100m jog
Try to hold 1-5 seconds below mile TT pace for all 400s. Jogs are slow recovery jogs.

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