October 3rd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

October 3rd, 2017 CrossFit WOD

October 3rd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Hip Activation:

20 Tube Walks/direction

20 Monster Walks/direction

Three rounds:

8 Goblet Squats

8 KB Swings

Smash Party, Couch Stretch

Weightlifting

Back Squat (20 minutes to est. 3 RM)

*Target 5-10# increase from last week.

Metcon

Metcon (Time)

50 Calorie Row

15-12-9-6-3

Deadlift (275/185)

Russian Kettlebell Swing (2/1.5)

Lateral Burpee

Accessory Work

Clean (4×[email protected]%+)

*Target 5-10# increase from last week.

Behind The Neck Jerk (4×[email protected]%+)

*Target 5-10# increase from last week.

Bent Over Row (3×8)

Superset with Weighted Dip

Weighted Dip (3×6)

Supserset with bent over row

Extra Credit

Metcon (10 Rounds for time)

10x200m run
Rest 2 minutes between efforts

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