September 25th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

September 25th, 2017 CrossFit WOD

September 25th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 burpee broad jumps

5 shoulder press

5 arch/hollow

3 arch/hollow plus

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)

600m run

9 Burpee Bar Muscle Ups

18 Dumbbell STOH (50/35)

400m run

7 Burpee Bar MU

14 DB STOH

200m run

5 Burpee Bar MU

10 DB STOH
*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)

30-20-10

Row cal

Assault Bike cal

Ski Erg cal

There are no comments yet, but you can be the first



Leave a Reply