September 12th, 2016 CrossFit WOD - Strongpoint CrossFit

September 12th, 2016 CrossFit WOD

September 12th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Front Squats

7 Push Press

9 Arch/Hollows

Smash Party, Oly Wall

Weightlifting

Front Squat (5×[email protected]% E3M)

Metcon

Metcon (Time)

Six rounds for time:

4 Bar Facing Burpees

6 Thrusters (115/80)

8 Chest to Bar Pull Ups

Accessory Work

Block Snatch Pull + Snatch (mid-thigh) (2×2(1+1)@75%, 2x(1+1)@80%)

Set blocks so bar starts at mid thigh

Block Clean Pull + Clean (mid-thigh) (2×2(1+1)@75%, 2x(1+1)@80%)

Set blocks so bar starts at mid thigh

Clean Pull (4×[email protected]%)

Pistols (4×12)

Cash Out

Banded Crunches (3×30)

Note band size.

Russian Twist (3×20)

Note ball size

Extra Credit

Metcon (16 Rounds for time)

Two rounds of:

8x250m row

:25 Rest between intervals.

3:00 rest between rounds.

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