September 15th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

September 15th, 2017 CrossFit WOD

September 15th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds

5 strict pull ups

5 front squats

10 OH walking lunges

Smash party, squat holds

Weightlifting

Front Squat (Build to a [email protected]%)

Front Squat (2×1 drop set)

Drop 10% from heavy single.

Metcon

Metcon (Time)

600m run

Five rounds of:

10 Overhead Squats (115/80)

10 Chest to Bar Pull Ups
*20 minute cap.

Accessory Work

Snatch (1st Wave 80-82.5-85%, 2nd 82.5, 85, 87.5%)

Snatch High Pull + Low Hang Snatch High Pull (4×1(1+3)@110% of Snatch 1RM)

Plyo Pushup (2×10)

SS with Yates Row

Yates Row (2×10)

Underhand Grip
SS with Plyo Pushup

Extra Credit

Metcon (Weight)

EMOM 10

50′ Farmer Walk

50′ Yoke Walk
*Complete one Farmer Walk and one Yoke Walk each minute and rest remainder of minute.

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