September 14th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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September 14th, 2017 CrossFit WOD

September 14th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 broad jumps

5 push press

10 step ups

Smash party, banded OH

Weightlifting

Push Press + Push Jerk (4×1(2+1)@75% of Push Press 1RM)

Metcon

Metcon (Time)

50 calorie row

10-8-6-4-2

Shoulder to Overhead (155/105)

Box Jump (30/24)

Accessory Work

Clean from Blocks Above Knee (3×[email protected]% of clean 1RM)

Set blocks so bar rests just above knees

Touch and Go Box Squat (4×[email protected]% of back squat 1RM)

Press in Split (4×[email protected]% of CJ max)

Hold feet in split position and strict press
SS with row

Dumbbell Row – Single Arm (4×8/arm)

SS with press in split

Extra Credit

Metcon (9 Rounds for time)

Three rounds of:

800m run

-rest 2 minutes-

400m run

-rest 2 minutes-

200m run

-rest 5 minutes-

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