September 10th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

September 10th, 2016 CrossFit WOD

September 10th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your jump rope!

Two rounds:

5 Burpee broad Jumps

7 Arch/Hollow

9 KB Swings

Shooter’s Choice!

Weightlifting

Power Clean (15 minutes to establish heavy double)

Power Clean (2 TNG Reps EMOM 5 @80% of 2RM)

Metcon

Lift Up Luke (AMRAP – Rounds and Reps)

5-Minute AMRAP:

4 Power Cleans, 155# / 105#

24 Double Unders

10 Pull-ups
To learn more about Lift Up Luke click here

Accessory Work

Close Grip Bench Press (5×[email protected]%)

Weighted Dip (5×5)

Cash Out

Banded Good Mornings (1×50)

Note band size.

Extra Credit

30 Minute [email protected] Easy Aerobic Pace (Distance)

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