October 2nd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 2nd, 2017 CrossFit WOD

October 2nd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

25 Calorie row or Assault Bike

Three rounds:

5 Hang Power Clean

5 Front Squat

5 Push Press

Smash Party, Super Front Rack

Weightlifting

Clean Complex (4×1(1+1+1+1)@80%+ of CJ Max E2:30)

Clean Pull + Clean + Front Squat + Jerk.
Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Reps)

AMRAP 18

2 Clean & Jerk (155/105)

1 Round Cindy (5 Pull Ups, 10 Pushups, 15 Air Squats)

4 Clean & Jerk

2 Rounds Cindy

6 Clean & Jerk

3 Rounds Cindy…

Continuing to add two CJ and 1 round of Cindy each round.

Accessory Work

Block Snatch Complex (5×1(1+1+1))

Snatch High Pull + Power Snatch + Snatch with bar at knee

Paused Front Squat (4×2)

3 second pause at bottom of rep

Double Kettlebell Overhead Lunge (2×10)

Superset with Iso Back Ext.

Weighted Isometric Back Extension (2x:30)

Superset with KB OH Lunges

Extra Credit

Metcon (3 Rounds for time)

Three rounds, each for time of:

1 mile Assault
Rest 2 minutes between efforts

There are no comments yet, but you can be the first



Leave a Reply