September 5th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

September 5th, 2017 CrossFit WOD

September 5th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 Inch Worms

4 Perfect Stretch

Two rounds:

10 Tube Walks

5 Back Squats

10 Tube Walks

5 Back Squats

Smash Party, Couch Stretch

Weightlifting

Back Squat (20 minutes to build to a 3 RM)

Metcon

Metcon (AMRAP – Reps)

A. AMRAP 7

5 Toes to Bar

7 Thrusters (95/65)

9 Sit Ups
Rest 3 minutes between A & B

Metcon (AMRAP – Reps)

B. AMRAP 7

5 Box Jumps (30/24)

7 Ring Dips

9 Wall Ball (20/14, 10’/9′)

Accessory Work

Snatch from Blocks above knee (5×[email protected]% of Snatch 1 RM)

Set blocks so bar rests just above knee
Target 5-10# increase from last week.

Clean (4×[email protected]% of Clean 1RM)

Target 5-10# increase from last week.

Pendlay Row ([email protected]#60% of Snatch 1RM)

Superset with weighted T2B

Weighted Toes to Bar (2×12)

Toes to Bar + Ankle Weights
Superset with Pendlay Row

Extra Credit

Metcon (4 Rounds for time)

Four rounds:

800m run
Rest 2 minutes between efforts.

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