September 22nd, 2016 CrossFit WOD - Strongpoint CrossFit

September 22nd, 2016 CrossFit WOD

September 22nd, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

8 Med Ball Cleans

8 KB Swings

8 KB High Pulls

Smash Party, Couch Stretch

Weightlifting

Back Squat (7×[email protected]%+ E2M)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

12 Wall Ball Shots

9 Kettlebell Swings (2/1.5)

6 Sumo Deadlift High Pull (95/65)

Accessory Work

Snatch ([email protected]%, [email protected]%, 4×[email protected]%)

Clean and Jerk ([email protected]%, [email protected]%, 4×[email protected]%)

Snatch Pull ([email protected]%, [email protected]%, [email protected]%)

Cash Out

Banded Good Mornings (1×50)

Note band size.

Extra Credit

Metcon (Distance)

20 minutes Assault Bike@ moderate pace.

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