September 13th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

September 13th, 2017 CrossFit WOD

September 13th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope!

Two rounds:

5 Overhead Squats

5 Pressing Snatch Balance

5 Pass Throughs

5 Tall Muscle Snatch

10 Face Pulls

Smash Party, Keg Drill

Weightlifting

Snatch (7×[email protected]% E2M)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

3 Ring Muscle Ups

6 Burpees

12 Dumbbell Snatch (70/50)

24 Double Unders

Accessory Work

Thruster (4×[email protected]% of Front Squat 1RM)

Stiff Leg Deadlift (3×[email protected]% of Deadlift 1RM)

Wall Ball (3×10 HAP)

Seated Box Jump (3×5)

Start on a bench
Superset with Wall Ball

Extra Credit

Metcon (10 Rounds for reps)

Alternating EMOM 10

Min 1: 8-12 GH Sit Ups

Min 2: 5-10 Chest to Bar Pull Ups

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