September 26th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

September 26th, 2017 CrossFit WOD

September 26th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Hip Activation:

20 Tube Walks/direction

20 Monster Walks/direction

Two rounds:

5 Arch/Hollow

8 Goblet Squats

8 KB Swings

Smash Party, Couch Stretch

Weightlifting

Back Squat (Build to a triple at 80%+)

*Target 5-10# increase from last week.

Back Squat (1×5 Drop Set)

Drop 10% from heavy triple.

Metcon

Metcon (Time)

50 Wall Ball (20/14, 10’/9′)

40 Toes to Bar

30 KB Swings (2/1.5)

20 Front Squat (115/75)

10 Thrusters

Accessory Work

Clean (4×2@80-85%+)

*Target 5-10# increase from last week.

Behind The Neck Jerk (4×1@90%+)

*Target 5-10# increase from last week.

Bent Over Row (3×8)

Superset with Weighted Dip

Weighted Dip (3×6)

Supserset with bent over row

Extra Credit

Metcon (8 Rounds for time)

8x200m run
Rest 2 minutes between efforts

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