October 9th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

October 9th, 2017 CrossFit WOD

October 9th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Russian KB Swings

10 Goblet Squats

6 Step Ups

4 Box Jumps with step down

Smash party, Oly Wall

Weightlifting

Back Squat (12 minutes to build to a single@90%)

Back Squat (Max Effort Set@80% of Single)

Metcon

Metcon (AMRAP – Reps)

Three five-minute AMRAPs of:

6 Dumbbell Thrusters (35/25)

8 Front Rack Lunges

10 Box Jump Overs (24/20)

100m run
*Rest 1 minute between rounds

Accessory Work

Hang Power Snatch from High Hang (5×2@60% (of Snatch 1 RM))

Tall Jerk (5×3@55% of CJ 1RM)

Dip, drive, and pause with barbell at eye level, then Jerk.

Chest-To-Bar Pull-ups (3×10)

Superset with Wall Ball

Wall Ball (3×10)

Superset with CTB Pull Up

Extra Credit

Metcon (Calories)

Row 10 rounds of :40 on/:20 off

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