October 5th, 2017 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
5 Knees to Elbows
5 Push Press
:10 Handstand Hold
Smash party, banded OH
Push Press + Push Jerk (4×1(2+1)@75%+ of Push Press 1RM)
Target 5-10# increase from last week.
10 Handstand Pushups
10 Toes to Bar
*20 minute cap. Add 1 second for each repetition incomplete at 20 minutes.
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
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.