September 21st, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

September 21st, 2016 CrossFit WOD

September 21st, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Broad Jumps

10 Push Press

:15 Handstand Hold

Smash Party, Banded OH

Weightlifting

Split Jerk (15 minutes to est. 1 RM)

Metcon

Metcon (Time)

10-1

Handstand Pushup

Ball Slam (30/20)

Run 100m each round

Accessory Work

Shoulder Press (7×[email protected]%)

Power Snatch (8×[email protected]%)

Power Clean & Power Jerk (8×[email protected]%)

Cash Out

Plank Circuit

:30 High Plank – :30 Low Plank – :30 Side Plank – :30 Side Plank – :30 Low Plank – :30 High Plank

Extra Credit

Metcon (Time)

21-15-9

Assault Bike Cal

GHD Sit Up

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