September 23rd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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September 23rd, 2017 CrossFit WOD

September 23rd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s Choice!

Weightlifting

Clean Complex (20 minutes to build to a heavy complex)

Clean Pull + Clean + Front Squat + Jerk.

Metcon

Lift Up Luke (AMRAP – Rounds and Reps)

5-Minute AMRAP:

4 Power Cleans, 155# / 105#

24 Double Unders

10 Pull-ups
To learn more about Lift Up Luke click here

Accessory Work

Block Snatch Complex (5×1(1+1+1))

Snatch High Pull + Power Snatch + Snatch with bar at knee

Paused Front Squat (4×2)

3 second pause at bottom of rep

Double Kettlebell Overhead Lunge (2×10)

Superset with Iso Back Ext.

Weighted Isometric Back Extension (2x:30)

Superset with KB OH Lunges

Extra Credit

1 mile Sled Drag (Time)

1 mile Sled Drag (135/90)

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