September 18th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

September 18th, 2017 CrossFit WOD

September 18th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Hip Activation:

20 Tube Walks/direction

20 Monster Walks/direction

Two rounds:

5 Arch/Hollow

8 Goblet Squats

8 KB Swings

Smash Party, Couch Stretch

Weightlifting

Back Squat (Build to a triple at 80%+)

*Target 5-10# increase from last week.

Back Squat (1×5 Drop Set)

Drop 10% from heavy triple.

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in four 4-minute rounds of:

3 Dumbbell Thrusters (35/25)

6 DB Front Rack Lunges

9 Pull Ups
Rest 1 minute between each round

Accessory Work

Clean (4×2@80-85%+)

*Target 5-10# increase from last week.

Behind The Neck Jerk (4×1@90%+)

*Target 5-10# increase from last week.

Bent Over Row (3×8)

Superset with Weighted Dip

Weighted Dip (3×6)

Supserset with bent over row

Extra Credit

Metcon (Weight)

EMOM 10

25m Sled Drag AHAP

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