October th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October th, 2016 CrossFit WOD

October th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

10 Front Squats

10 Shoulder Press

Smash Party, Couch Stretch

Weightlifting

Paused Front Squat (4×[email protected]%+ E2M)

Target 5-15# increase from last week.

Metcon

Metcon (Time)

21-15-9-6-3

Dumbbell Thruster (35/25)

Chest to Bar Pull Up

Accessory Work

Power Snatch (1×[email protected]%, 3×2 Drop [email protected]%-20#)

Target 5-15# increase from last week.

Jerk Grip Isometric Holds (4x:[email protected]% bodyweight)

Pair with Dumbbell Farmer Walks

Farmer’s Carry (Dumbbells 4x100m)

Pair with Jerk Grip Iso Holds. Take kilo total for overhead holds and pound equivalent for each dumbbell.

Good Mornings (3×10)

*Staggered stance, Pair with Bent Over Retract and Row

Bent Over Row (3×10)

Add scapular retraction prior to row, pair with Good Morning

Cash Out

L-Sit (3 max sets. Rest 1:30)

Extra Credit

Metcon (5 Rounds for distance)

5 rounds of:

4 minute run

Rest 1 minute between rounds.

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