September 19th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

September 19th, 2017 CrossFit WOD

September 19th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Tall Muscle Snatch

5 Pass Throughs

5 Overhead Squats

5 Pressing Snatch Balance

5 Drop Snatch

Smash Party, Keg Drill

Weightlifting

Snatch (7×1@80%+ E2M)

*Target 5-10# increase from last week.

Metcon

Metcon (Time)

1000m row

Four rounds of:

20 KB Snatch 1.5/1

20 Ball Slams 30/20

Accessory Work

Thruster (4×3@60% of Front Squat 1RM)

*Target 5-10# increase from last week.

Stiff Leg Deadlift (3×6@60% of Deadlift 1RM)

*Target 10-20# increase from last week.

Wall Ball (3×10 HAP)

Seated Box Jump (3×5)

Start on a bench
Superset with Wall Ball

Extra Credit

Metcon (12 Rounds for time)

6 rounds of:

200m run

200m jog (recovery)

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