September 28th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

September 28th, 2017 CrossFit WOD

September 28th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Tall Muscle Snatch

5 Pass Throughs

5 Overhead Squats

5 Snatch Balance

5 Press in Snatch

Smash Party, Keg Drill

Weightlifting

Snatch (5×[email protected]%+ E2:30)

*Target 5-10# increase from last week.

Metcon

Metcon (Time)

500m row

21 Box Overs (24/20)

12 Power Snatch (135/95)

400m run

21 Box Overs

12 Power Snatch

Accessory Work

Thruster (4×[email protected]% of Front Squat 1RM)

*Target 5-10# increase from last week.

Stiff Leg Deadlift (3×[email protected]% of Deadlift 1RM)

*Target 10-20# increase from last week.

Wall Ball (3×10 HAP)

Seated Box Jump (3×5)

Start on a bench
Superset with Wall Ball

Extra Credit

Metcon (12 Rounds for reps)

Alternating EMOM 12

Minute 1: 12-15 GH Sit Ups

Minute 2: 12-15 Cal Assault Bike

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