October 2nd, 2017 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
25 Calorie row or Assault Bike
5 Hang Power Clean
5 Front Squat
5 Push Press
Smash Party, Super Front Rack
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 (AMRAP – Reps)
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.
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
Metcon (3 Rounds for time)
Three rounds, each for time of:
1 mile Assault
Rest 2 minutes between efforts