October 4th, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
15 Pull Aparts
10 Pass Throughs
5 Overhead Squats
5 Snatch Balance
5 Press in Snatch
Smash Party/Keg, Banded OH
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.
The Succubus (AMRAP – Reps)
Overhead Squat (95/65)
Chest to Bar Pull Up
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.
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.
Banded Face Pulls (1×50)
Note band size
2K Recovery Row (Time)