September 13th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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September 13th, 2016 CrossFit WOD

September 13th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 Overhead Squat

Smash Party/Keg Drill

Weightlifting

Hang Snatch (18 minutes to est. 2 RM)

*Above knee.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12 Dumbbell Snatch (55/35)

12 Toes to Bar

24 Double Unders

Accessory Work

Rack Row (5×3)

Weighted Pull-ups (5×3)

Double Overhand Shrug (3×12)

L-Sit (3 max sets)

Cash Out

Band Pull Aparts (1×50)

Note band size

Extra Credit

Metcon (8 Rounds for time)

200m run

Rest 1:00

200m run

Rest 1:00

200m run

Rest 3:00

300m run

Rest 1:00

300m run

Rest 1:00

300m run

Rest 3:00

400m run

Rest 1:00

400m run

Donezo.
Hold pace at or below 1 mile Time Trial pace.

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