October 26th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 26th, 2016 CrossFit WOD

October 26th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 Drop Snatch

Smash Party/Keg, Banded OH

Weightlifting

Snatch Grip Deadlift to Power Position + Low Hang Snatch (4×[email protected]% of 1 RM Snatch E2:30)

Target 5-15# increase from last week.

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

3 Power Snatch (95/65)

3 Lateral Burpees

3 Power Snatch

6 Lateral Burpees

3 Power Snatch

9 Lateral Burpees

6 Power Snatch

12 Lateral Burpees

6 Power Snatch

15 Lateral Burpees

6 Power Snatch

18 Lateral Burpees

9 Power Snatch

21 Lateral Burpees

… continuing to add 3 Lateral Burpees each round and 3 Power Snatches every third round until time expires.

Accessory Work

Clean (4×[email protected]%)

Target 10-15# increase from last week.

Snatch Grip Romanian Deadlift (4×5)

Target 5-15# increase from last week.

Seated Box Jump (3×5 High enough to be a little scary)

Start on a bench
Superset with DB Bulgarian Split Squat

Bulgarian Split Squat (3×8/leg with dumbbells)

Specify dumbbell or barbell
Superset with Seated Box Jump. Taget 5# increase from last week.

Cash Out

Band Pull Aparts (1×50)

Note band size

10 minute Assault Bike test (Calories)

Max class in 10 minutes

Extra Credit

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