September 20th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

September 20th, 2017 CrossFit WOD

September 20th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 burpee broad jumps

5 shoulder press

10 pushups

Smash party, banded OH

Weightlifting

Push Press + Push Jerk (4×1(2+1)@75%+ of Push Press 1RM)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

12 Shoulder to Overhead (165/110)

400m run

21 Lateral Burpees

9 STOH

400m run

15 Lateral Burpees

6 STOH

400m run

9 Lateral Burpees
*20 minute cap

Accessory Work

Clean from Blocks Above Knee (3×1@85%+ of clean 1RM)

Set blocks so bar rests just above knees

Touch and Go Box Squat (4×3@75% of back squat 1RM)

Target 10# increase from last week.

Press in Split (4×5@30%+ of CJ max)

Hold feet in split position and strict press
SS with row and target 5-10# increase from last week.

Dumbbell Row – Single Arm (4×8/arm)

SS with press in split

Extra Credit

Metcon (Time)

Three rounds for time:

15 Cal Assault Bike

15 GH Sit Ups

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