October 29th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 29th, 2016 CrossFit WOD

October 29th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

:15 Ring Support (or Matador)

10 Step Ups (get your own box)

5 Shoulder Press

5 Push Press

Smash Party, Banded OH

Weightlifting

Push Press + Push Jerk (5 x 1(2+2)@65% of CJ 1RM E2:30)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Burpee Box Jumps (24/20)

10 Ring Dips

15 Ball Slams (30/20)

Accessory Work

Snatch (Build to a [email protected]%)

Power Snatch (1×5, 1×10, 1×[email protected]% of snatch single)

Try to find a consistent rythym that you can maintain each set (5, 10, 15).

Back Squat (4×[email protected]%)

Kettlebell Multidirectional Lunge

Forward, 45 degrees, Side, 135 degrees, Backward
1 rotation/leg = 5 reps. Superset with GH Raises

Glute-Ham Raises (3×10)

Superset with KB MD Lunge

Extra Credit

Assault Bike 100 Cal (Time)

100 Calories for Time.

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