September 1st, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

September 1st, 2016 CrossFit WOD

September 1st, 2016 CrossFit WOD


Announcements

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

4 rounds:

:15 Bird Dog (alternating)

9-7-5

Kettlebell Swing

Goblet Squat

Smash Party, Couch Stretch

Weightlifting

Back Squat (7×[email protected]%+ E2M)

Metcon

Metcon (AMRAP – Reps)

Complete one Tabata round of each of the following:

Rowing (Calories)

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.

Accessory Work

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%)

Cash Out

Plank on Rings (3 minutes)

Set rings 1-2″ off floor, rotate wrists forward and plank

Extra Credit

Metcon (Weight)

EMOM 10

50′ Farmer Walk

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