September 15th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

September 15th, 2016 CrossFit WOD

September 15th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

4x:15 Bird Dog (2/side)

Two rounds:

5 Strict Pull Ups

10 Push Ups

15 Overhead Squats

Smash Party, Couch Stretch

Weightlifting

Back Squat (5×[email protected]% E2:30)

Metcon

Metcon (Time)

Three rounds for time:

10 Overhead Squats (135/95)

25 Pull Ups

400m Run

Accessory Work

Block Snatch Pull + Snatch Below Knee (2×1(1+1)@75%, 2×1(1+1)@80%)

Block Clean Pull + Clean Below Knee (2×1(1+1)@75%, 2×1(1+1)@80%)

Snatch Pull (4×[email protected]%)

GHD Situps (3×20)

Cash Out

Metcon (Calories)

60 seconds max cal Assault Bike

Extra Credit

Metcon (Distance)

35-minute Run or Row

Complete 8×40 second “surges” where you pick up speed throughout 35 minutes
*Note run or row in comments.

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