September 21st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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September 21st, 2017 CrossFit WOD

September 21st, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Three rounds

5 strict ring rows

5 front squats

Smash party, squat holds

Weightlifting

Front Squat (Build to a [email protected]%+)

Front Squat (2×2 drop set)

Drop 10% from heavy single.

Metcon

Metcon (Time)

7 rounds for time:

7 Front Squats (135/95)

7 Chest to Bar Pull Ups

Accessory Work

Snatch (1st Wave 85-87.5-90%, 2nd 87.5, 90, 92.5%)

Snatch High Pull + Low Hang Snatch High Pull (4×1(1+3)@110% of Snatch 1RM)

Target 5-10% increase from last week.

Plyo Pushup (2×10)

SS with Yates Row

Yates Row (2×10)

Underhand Grip
SS with Plyo Pushup

Extra Credit

Metcon (6 Rounds for time)

6 rounds:

50m sled push (135/90)

200m Sandbag run (80/60)
Rest :90 between each round.

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