September 20th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

September 20th, 2016 CrossFit WOD

September 20th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Snatch Grip Push Press

5 Overhead Squat

5 Snatch Balance

10 Lateral Lunges (5/side)

Smash Party/Keg Drill, Squat Holds

Weightlifting

Hang Snatch (15 minutes to est. 1 RM)

Metcon

Metcon (Time)

10 Burpee Bar Muscle Ups

50 Double Unders

8 Burpee Bar Muscle Ups

40 Double Unders

6 BBMU, 30 Dubs

4 BBMU, 20 Dubs

2 BBMU, 10 Dubs

Metcon (Time)

15 Burpee Chest to Bar Pull Ups

50 Double Unders

12 BCTB, 40 Dubs

9 BCTB, 30 Dubs

6 BCTB, 20 Dubs

3 BCTB, 10 Dubs

Accessory Work

Rack Row (6×2)

Weighted Pull-ups (6×2)

Double Overhand Shrug (3×10)

Cash Out

Russian Twist (3×20)

Note ball size

Wheel of Pain (3×10)

Extra Credit

Metcon (20 Rounds for time)

2 rounds:

10x200m row.

Rest :20/interval.

Rest 3:00 between rounds.

There are no comments yet, but you can be the first



Leave a Reply