September 12th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

September 12th, 2017 CrossFit WOD

September 12th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Arch/Hollow

10 Goblet Squats

10 KB Swings

Smash Party, Couch Stretch

Weightlifting

Back Squat (Build to a triple at 80%)

Back Squat (1×5 Drop Set)

Drop 35# if single was above 330. Drop 25# if single was below 330.

Metcon

Metcon (Time)

30-20-10

Thruster (95/65)

Toes to Bar

Accessory Work

Clean (4×[email protected]%)

Behind The Neck Jerk (4×[email protected]%)

Bent Over Row (3×8)

Superset with Weighted Dip

Weighted Dip (3×6)

Supserset with bent over row

Extra Credit

Metcon (10 Rounds for time)

Five rounds of:

400m run

100m jog
*Time 400 & 100m intervals separately if possible.

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