September 6th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

September 6th, 2016 CrossFit WOD

September 6th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Four rounds:

:15 Bird Dog

Two rounds:

10 Prisoner Squats

10 Step Ups

*Get your own box out.

Smash Party, Oly Wall

Weightlifting

Front Squat (5×5@80% E3M)

Metcon

Metcon (Time)

50 Calorie Row

21-15-9

Front Squat (115/75)

Box Jump (24/20)

Accessory Work

Block Snatch Pull + Snatch (mid-thigh) (2×2(1+1)@70%, 2×2(1+1)@75%)

Set blocks so bar starts at mid thigh

Block Clean Pull + Clean (mid-thigh) (2×2(1+1)@70%, 2×2(1+1)@75%)

Set blocks so bar starts at mid thigh

Clean Deadlift + Clean Pull (4×1(3+1)@80%)

Pistols (5×10 alternating)

Cash Out

L-Sit (3 max sets)

Extra Credit

Metcon (10 Rounds for time)

Two rounds:

5x400m row

:35 rest between intervals

3:00 rest between rounds
Hold pace at or just below goal 2K pace.

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