October 31st, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 31st, 2016 CrossFit WOD

October 31st, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 OHS

5 Pass Throughs

5 Squatting Pass Throughs

15 Pull Aparts

Smash Party/Keg, Squat Holds

Weightlifting

Snatch (6×1 E2M @85% of 1RM )

*Must successfully complete 5 of 6 to move up in weight next week.

Metcon

Metcon (Time)

1,000m row

75 Burpees

50 Hang Power Snatch (75/55)

25 Ring Dips

Accessory Work

Back Squat (4×[email protected]% of 1RM)

Front Rack Lunge (3×8 Steps @50% of CJ 1RM)

Dumbbell Row – Single Arm (3×8/arm)

Superset with GH Raise

Glute Ham Raise (3×10)

Superset with DB Row

Cash Out

Plank (Accumulate 3 minutes)

Extra Credit

Metcon (Time)

Three rounds for time:

15 Assault Bike Cal

15 Toes to Bar

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