September 2nd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

September 2nd, 2016 CrossFit WOD

September 2nd, 2016 CrossFit WOD


Announcements

Strongpoint will be running modified hours on Labor Day (Monday, September 5th). We will have classes at 8 & 9 am with an Open Gym period from 10-12.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 Overhead Squats

Smash Party/Keg, Banded Hip Ext.

Weightlifting

Power Snatch (15 minutes to est. 1 RM)

Metcon

Metcon (Time)

50 Wall Ball (20/14, 10/9)

40 Deadlift (135/95)

30 Box Overs (24/20)

20 Toes to Bar

10 Snatch (any variant)

Accessory Work

Snatch ([email protected]%, 60%, 70%, 80%, 85% then to heavy single)

Bench Press (7×[email protected]%+)

Zercher Lunge (3×8)

Cash Out

Metcon (No Measure)

Three rounds:

12 Wheel of Pain

24 Hollow Rocks

Extra Credit

Metcon (Time)

50 Cal Assault Bike

50 Cal Row

50 Double Unders

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



Leave a Reply