October 6th, 2016 CrossFit WOD - Strongpoint CrossFit

October 6th, 2016 CrossFit WOD

October 6th, 2016 CrossFit WOD

Announcements

We have modified hours for Hurricane Matthew this week. We will be closed Friday October 7th and Saturday October 8th and resume normal hours on Monday October 10th. Please check your email on file for more details.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Hang Power Cleans

5 Front Squats

5 Push Press

Smash party, Posterior Chain Floss

Weightlifting

Power Clean + Hang Clean + Push Jerk (4×[email protected]% E2:30)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Rest until minute ten before 1,000m row TT

1000m Row (Time)

Max Effort 1000m Row

Accessory Work

Back Squat (5×3%70%)

Shoulder Press (3×[email protected]%)

Push Up + Prone Dumbbell Row (3×10)

Superset with Incline DB Press

Incline Dumbbell Press (3×10)

Superset with Pushup/row

Cash Out

Metcon (AMRAP – Reps)

Three rounds:

:30 Flutter Kicks

:30 V Up

:30 Hollow Rocks

:60 Plank

Extra Credit

Metcon (Distance)

35 minute run@ easy aerobic pace

Metcon (5 Rounds for time)

5x100m run

Rest 2 min between efforts

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