October 4th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

October 4th, 2016 CrossFit WOD

October 4th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

15 Pull Aparts

10 Pass Throughs

Two rounds:

5 Overhead Squats

5 Snatch Balance

5 Press in Snatch

Smash Party/Keg, Banded OH

Weightlifting

Snatch Grip Deadlift to Power Position + Low Hang Snatch (4×[email protected]% of 1 RM Snatch E2:30)

Target 5-15# increase from last week.

Metcon

The Succubus (AMRAP – Reps)

AMRAP 15

21-15-9

Thruster (95/65)

Pull Up

15-12-9

Overhead Squat (95/65)

Chest to Bar Pull Up

9-6-3

Snatch (95/65)

Bar Muscle Up
A perfect score of 198 is earned by completing all three couplets in 15 minutes or less. Note time completed in comments. Score = completed reps if unable to complete all three parts.

Accessory Work

Clean (4×[email protected]%)

Target 10-15# increase from last week.

Back Squat (5×[email protected]%+)

Target 10-20# increase from last week.

Seated Box Jump (3×5 High enough to be a little scary)

Start on a bench
Superset with DB Bulgarian Split Squat

Bulgarian Split Squat (3×8/leg with dumbbells)

Specify dumbbell or barbell
Superset with Seated Box Jump. Taget 5# increase from last week.

Cash Out

Banded Face Pulls (1×50)

Note band size

Extra Credit

2K Recovery Row (Time)

70% pace

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