October 28th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 28th, 2016 CrossFit WOD

October 28th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three Minutes Jump Rope

Practice your double unders and hang onto your rope!

Two rounds:

4 Perfect Stretch

8 KB Swings

8 Goblet Squats

Smash Party, Oly Wall

Weightlifting

Back Squat ([email protected]%, [email protected], [email protected], [email protected], [email protected]%+, Max Attempt)

Target 10-20# increase if 90% single was 330+ last week. Target 5-10# increase if 90% single was 330- last week.

Back Squat (Max rep drop set)

Decrease by 45# if 90% single is above 330.

Decrease by 35# if 90% single is below 330.

Metcon

Metcon (Time)

Three rounds for time:

50 Double Unders

25 Wall Ball

5 Muscle Ups
Modify muscle ups with 3:1 ring dips (9/round).

Accessory Work

High-Hang Snatch (5×[email protected]%+)

Target 10# increase if work sets were 220+ last week. Target 5# increase if work sets were 220- last week.

Tall Jerk (5×3)

Dip, drive, and pause with barbell at eye level, then Jerk.
Target 10# increase if work sets were 220+ last week. Target 5# increase if work sets were 220- last week.

Power Drop + Chin Up (3×10/10 Complex)

Cash Out

Hollow Rocks (3×25)

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 6

15 Burpee Pull Ups

10 Burpee Chest to Bar

5 Burpee Bar Muscle Ups

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