October 25th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

October 25th, 2016 CrossFit WOD

October 25th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 Inch Worms

5 Arch/Hollows

10 KB Swings

Smash Party, Post Chain Floss

Weightlifting

Deadlift (1×1)

Deadlift (Work to a max and then 1 max effort drop set)

Drop 45# if single is over 330#. Drop 35# if single is under 330#. Target 10# increase if heaviest work set last week was below 330. Target 10-20# increase if heaviest work set was above 330.

Metcon

Metcon (Time)

1,000m row

Three rounds:

15 Deadlifts (225/155)

15 Toes to Bar

Accessory Work

Cluster (Build to a single@80% of CJ 1RM)

Squat Clean into Push Press from floor
Target 5-10# increase from last week.

Cluster (2×2 drop sets)

Squat Clean into Push Press from floor
Drop 35# if single is over 240. Drop 25# if single is under 240.

Back Squat to Box (Box Squat) (4×5@60% of back squat 1RM)

Quick pause on box before standing up.
Three second eccentric, explode off box. Target 10-20# increase from last week.

Alternating Arm Neutral Grip Dumbbell Press (3×8)

2 second pause at top. Superset with dumbbell rows.

Dumbbell Row – Single Arm (3×10/arm)

Superset with DB Press.

Cash Out

Band Pull Through (1×50)

Note band size

400m Sled Drag (180/135) (Time)

Forward drag with straps attached to belt.

Extra Credit

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