October 27th, 2016 CrossFit WOD - Strongpoint CrossFit

October 27th, 2016 CrossFit WOD

October 27th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes Cardio

Two rounds:

5 Hang Power Cleans

7 Front Squats

9 Step Ups

Smash Party, Super Front Rack

Weightlifting

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

Target 5-15# increase from last week.

Metcon

Metcon (Time)

800m run

40 Box Overs (30/24)

20 Power Cleans (165/110)

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 (1×50)

Note band size.

Extra Credit

Metcon (Time)

27-21-15-9

Calorie Row

Glute Ham Sit Up

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