September 14th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

September 14th, 2016 CrossFit WOD

September 14th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

Dynamic Warm Up

High Knees (Down and Back)

Buttkicks (D&B)

Tin Soldiers (Down)

Int. Rotation (Back)

Carioca (Down and Back

Side Shuffle (Down and Back)

Bear Crawl (Fown)

Crab Walk (Back)

Burpee Broad Jump (Down)

Inch Worm (1/2 floor Back)

Perfect Stretch (1/2 floor Back)

Smash Party, Banded OH

Skill

Review movements

Metcon

Metcon (AMRAP – Reps)

Three minutes on/One minute off of:

Assault Bike

Row

Ball Slams (30/20)

Kettlebell Swing (1.5/1)

Box Over (24/20)

Accessory Work

Split Jerk (15 minutes to est. 2 RM)

Shoulder Press (5×[email protected]%)

Hang Power Clean (below knee) (2×[email protected]%, 2×[email protected]%)

Heaving Snatch Balance (1×[email protected]%, 2×[email protected]% (of snatch))

Cash Out

Plank (3 minutes)

Extra Credit

Metcon (Time)

9-7-5

STOH (155/105)

Med Ball Over the Shoulder (100/80)

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