September 6th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

September 6th, 2017 CrossFit WOD

September 6th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

:10 Sampson Stretch/Side

Smash Party, Standing calf stretches

Skill

Double Unders

Metcon

Flight Simulator (Time)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders

*All sets must be unbroken
*20 minute cap

Metcon (Time)

Four rounds for time:

500m Row

50 Double Unders

Accessory Work

Snatch Grip Deadlift to Power Position + Low Hang Snatch (5×[email protected]%+)

Target 5-10# increase from last week.

Front Squat (7×[email protected]%+)

Shoulder Press (7×[email protected]%+)

Deficit Handstand Push-ups (3 sets @4″/3″)

*Choose a rep scheme that challenges you, but you’re able to maintain across all work sets. Kipping is allowed. Target 1-3 rep increase/set from last week.

Extra Credit

Metcon (No Measure)

EMOM 10

40m Sled [email protected]% of body weight

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