September 29th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

September 29th, 2017 CrossFit WOD

September 29th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds

5 Strict Pull Ups (bonus for strict C2B!)

5 Front Squats

5 Overhead Squats

Smash party, squat holds

Weightlifting

Front Squat (Build to a [email protected]%+)

Front Squat (2×2 drop set)

Drop 10% from heavy single.

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

2 Chest to Bar Pull Ups

2 Overhead Squats (95/65)

4 Chest to Bar Pull Ups

4 Overhead Squats

6 Chest to Bar Pull Ups

6 Overhead Squats

8/8, 10/10, 12/12…

Continuing to add two reps per exercise per round until time expires.
*Do six bar facing burpees at the top of every third minute.

Accessory Work

Snatch (1st Wave 87.5-90-92.5%, 2nd 90, 92.5, 95%)

Snatch High Pull + Low Hang Snatch High Pull (4×1(1+3)@110% of Snatch 1RM)

Target 5-10% increase from last week.

Plyo Pushup (2×10)

SS with Yates Row

Yates Row (2×10)

Underhand Grip
SS with Plyo Pushup

Extra Credit

Metcon (2 Rounds for time)

2 rounds:

800m run
Rest 3 minutes between rounds

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