October 5th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

October 5th, 2017 CrossFit WOD

October 5th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Arch/Hollow

5 Knees to Elbows

5 Push Press

:10 Handstand Hold

Smash party, banded OH

Weightlifting

Push Press + Push Jerk (4×1(2+1)@75%+ of Push Press 1RM)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

35-25-15

Double Under

Sit Up

Five rounds:

10 Handstand Pushups

10 Toes to Bar

15-25-35

Double Under

Sit Up
*20 minute cap. Add 1 second for each repetition incomplete at 20 minutes.

Accessory Work

Clean from Blocks Above Knee (3×[email protected]%+ of clean 1RM)

Set blocks so bar rests just above knees

Touch and Go Box Squat (4×[email protected]% of back squat 1RM)

Target 10# increase from last week.

Press in Split (4×[email protected]%+ of CJ max)

Hold feet in split position and strict press
SS with row and target 5-10# increase from last week.

Dumbbell Row – Single Arm (4×8/arm)

SS with press in split

Extra Credit

Death by Ski Erg (Time)

Ski 1 calorie the first minute, 2 calories the second minute, 3 calories the third minute… continuing to add one calorie per minute until you can no longer complete the required work within the minute.

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