September 19th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

September 19th, 2016 CrossFit WOD

September 19th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

8 KB Swings

8 Goblet Squats

8 Step Ups

Smash Party, Oly Wall

Weightlifting

Front Squat (7×[email protected]% E2M)

Metcon

Metcon (Time)

Three rounds for time:

30 Dumbbell Lunge (35/25)

25 Box Jumps (24/20)

20 Toes to Bar

Accessory Work

Snatch ([email protected]%, 75%, 80%, [email protected]%, 90%, 85%)

Clean and Jerk ([email protected]%, 75%, 80%, [email protected]%, 90%, 85%)

Clean Pull ([email protected]%, 95%, 100%)

Pistols (4×16)

Cash Out

Banded Hamstring Curls (1×50)

Note band size.

Extra Credit

Metcon (8 Rounds for time)

8 rounds:

Run [email protected] mile pace

Jog 200m
Count 200m run (not jog) time only each round.

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