October 4th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(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 Drop Snatch

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)

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by Power Snatch (95/65)

*Complete three burpees EMOM starting the first minute.
Complete one power snatch the first minute, two the second minute, three the third minute adding one rep per minute until you can no longer complete the prescribed number during the minute.

Accessory Work

Clean (4×[email protected]%)

Snatch Grip Romanian Deadlift (4×[email protected]% of Snatch 1 RM)

Seated Box Jump (3×5 (30/24))

Start on a bench
Superset with DB Bulgarian Split Squat

Bulgarian Split Squat (3×8 with dumbbells)

Specify dumbbell or barbell
Superset with Seated Box Jump

Cash Out

Banded Good Mornings (1×50)

Note band size.

Extra Credit

Metcon (Time)

10 rounds:

300m run (fast)

200m run (easy)

*No rest between rounds

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