October 6th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 6th, 2017 CrossFit WOD

October 6th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds

5 Front Squats

10 Walking Lunge Steps

10 Steps Ups

Smash party, squat holds

Weightlifting

Front Squat (Build to a max effort single)

Metcon

Metcon (Time)

600m run with medicine ball (20/14)

30 Wall Ball Shots

25 Box Jumps (24/20)

30 Wall Ball Shots

25 Box Jumps

30 Wall Ball Shots

600m run with medicine ball

Accessory Work

Snatch (1st Wave 87.5-90-92.5%, 2nd 90, 92.5, 95%)

Snatch High Pull + Low Hang Snatch High Pull (4×1(1+3)@110% of Snatch 1RM)

Target 5-10% increase from last week.

Plyo Pushup (2×10)

SS with Yates Row

Yates Row (2×10)

Underhand Grip
SS with Plyo Pushup

Extra Credit

Metcon (4 Rounds for time)

4 rounds:

800m run
Rest 2:30 between rounds

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



Leave a Reply