September 1st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

September 1st, 2017 CrossFit WOD

September 1st, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 Inch Worms

4 Perfect Stretch

5 Broad Jumps

10 Wall Ball

Smash Party, Couch Stretch

Weightlifting

Back Squat (5×[email protected]% of 1RM E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Reps)

With a 18 minute running clock, complete…

30 Calories Assault Bike

50 Calories Row

AMRAP

5 Pull Ups

10 Wall Ball Shots

30 Double Unders

10 Pull Ups

15 Wall Ball Shots

45 Double Unders

15 Pull Ups

20 Wall Ball Shots

60 Double Unders
If you complete first set of 60 double unders, return to the round of 5-10-30

Accessory Work

Snatch from Blocks above knee (5×[email protected]% of Snatch 1 RM)

Set blocks so bar rests just above knee
Target 5-10# increase from last week.

Clean (4×[email protected]% of Clean 1RM)

Target 5-10# increase from last week.

Pendlay Row ([email protected]#60% of Snatch 1RM)

Superset with weighted T2B

Weighted Toes to Bar (2×12)

Toes to Bar + Ankle Weights
Superset with Pendlay Row

Extra Credit

800m Sled Drag (Time)

800m Sled Drag (135/90)

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