September 1st, 2016 CrossFit WOD
Strongpoint will be running modified hours on Labor Day (Monday, September 5th). We will have classes at 8 & 9 am with an Open Gym period from 10-12.
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
:15 Bird Dog (alternating)
Smash Party, Couch Stretch
Back Squat (7×1@90%+ E2M)
Metcon (AMRAP – Reps)
Complete one Tabata round of each of the following:
Assault Bike (Calories)
Ball Slams (30/20)
Dumbbell Split Squats (25/20)
For 20 seconds, do as many reps of the assigned exercise as you can, then rest for 10 seconds.
Repeat this pattern seven more times for a total of 8 intervals, or 4 minutes of total exercise.
The score is the least number of reps scored in any of the intervals.
Block Snatch Pull + Snatch Below Knee (5×2(1+1)@75%)
Block Clean Pull + Clean Below Knee (5×2(1+1)@75%)
Snatch Liftoff + Snatch Pull (3×1(3+1)@75%, 2×1(3+1)@80%)
Plank on Rings (3 minutes)
Set rings 1-2″ off floor, rotate wrists forward and plank
50′ Farmer Walk