October 3rd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 3rd, 2016 CrossFit WOD

October 3rd, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Arch/Hollow

10 KB Swings

10 Goblet Squats

Smash Party, Banded Oly Wall

Weightlifting

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.

Metcon

Running Fran (Time)

400m run

21 Thrusters (95/65)

21 Pull Ups

400m run

15 Thrusters

15 Pull Ups

400m run

9 Thrusters

9 Pull Ups

Accessory Work

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)

Cash Out

Hollow Rocks (Four rounds of :20 on/:10 off)

Extra Credit

Metcon (Time)

15-12-9

Assault Bike Calories

Burpee

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