October 3rd, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
10 KB Swings
10 Goblet Squats
Smash Party, Banded Oly Wall
Back Squat ([email protected], [email protected], [email protected], [email protected], [email protected]%)
Back Squat (Max rep drop set)
Decrease by 45# if 90% single is above 330.
Decrease by 35# if 90% single is below 330.
Running Fran (Time)
21 Thrusters (95/65)
21 Pull Ups
15 Pull Ups
9 Pull Ups
High-Hang Snatch (5×[email protected]%)
Tall Jerk (5×3)
Dip, drive, and pause with barbell at eye level, then Jerk.
Power Drop + Chin Up (3×10/10 Complex)
Hollow Rocks (Four rounds of :20 on/:10 off)
Assault Bike Calories