September 16th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

September 16th, 2016 CrossFit WOD

September 16th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Deadlift

5 Hang Power Cleans

5 Push Press

Smash Party, Posterior Chain Floss

Weightlifting

Power Clean (15 minutes to est. 1 RM)

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Accessory Work

Snatch (1 EMOM [email protected]%)

Close Grip Bench Press (5×[email protected]%)

Weighted Dip (5×3)

Cash Out

Back Extension (3×20)

Extra Credit

Metcon (Time)

Two rounds:

100m sled push (135/90)

100m sandbag run (80/50)

100m sled pull (135/90)

100m sandbag run
All runs are shuttle runs to 50m and back.

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