October 4th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 4th, 2017 CrossFit WOD

October 4th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Tall Muscle Snatch

5 Pass Throughs

5 Overhead Squats

5 Snatch Balance

5 Press in Snatch

Smash Party, Keg Drill

Weightlifting

Snatch (5 attempts to establish 1 RM)

*Target 5-10# increase from last week.

Metcon

Metcon (Time)

Three rounds for time:

400m run

15 Hang Power Snatch (75/55)

15 Overhead Squats

Accessory Work

Thruster (4×[email protected]% of Front Squat 1RM)

*Target 5-10# increase from last week.

Wall Ball (3×10 HAP)

Seated Box Jump (3×5)

Start on a bench
Superset with Wall Ball

Extra Credit

30 Muscle-Ups (Time)

30 muscle-ups for time

There are no comments yet, but you can be the first



Leave a Reply