September 4th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

September 4th, 2017 CrossFit WOD

September 4th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Five rounds bear complex:

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Smash party, post chain floss

Weightlifting

Clean and Jerk (20 minutes to est. ME Single)

Metcon

Metcon (Time)

1K Run

20 Clean & Jerk (155/105)

30 Chest to Bar Pull Ups
*20 minute cap. Each rep incomplete at cap = 1 second added to time.

Accessory Work

Plyometric Snatch (5×[email protected]%+ of Snatch 1RM)

Target 5-10# increase from last week.

Tempo Front Squat 33X1 (4×[email protected]%+)

3 second eccentric, 3 second hold at bottom, fast up, quick stop at top
Target 5-10# increase from last week.

Dumbbell Box Jump (2×8)

Depth Jump (2×4)

SS with DBBJ

Extra Credit

Metcon (5 Rounds for calories)

Five rounds:

:30 max calorie row

:90 rest

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