September 27th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

September 27th, 2017 CrossFit WOD

September 27th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

9-6-3

Row Calories

Hang Power Clean

Front Squat

Smash Party, Super Front Rack

Weightlifting

Clean Complex (4×1(1+1+1+1)@80% of CJ Max E2:30)

Clean Pull + Clean + Front Squat + Jerk.

Metcon

Metcon (Time)

100 Double Unders

21-15-9

Deadlift (225/155)

Handstand Pushups

100 Double Unders

21-15-9

Clean (135/95)

Ring Dip

100 Double Unders
20 minute cap. Add 1 second to time for every rep incomplete at the end of 20 minutes. Sub 200 single unders. Clean is any variant. You must use a single bar and change YOUR OWN weights for Rx.

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

Metcon (Weight)

EMOM 10

25m Sled Push

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