September 7th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

September 7th, 2016 CrossFit WOD

September 7th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Broad Jumps

7 Strict Press

:15 Handstand Hold

Smash Party, Banded Shoulder Complex

Weightlifting

Split Jerk (15 minutes to est. 3 RM)

Metcon

Metcon (Time)

Three rounds for time:

800m run

21 Handstand Pushups

Accessory Work

Shoulder Press (5×[email protected]%)

Hang Power Clean (below knee) (3×[email protected]%)

Heaving Snatch Balance (4×[email protected]% (of snatch))

GHD Situps (3×25)

Cash Out

Banded Face Pulls (1×50)

Note band size

Extra Credit

Metcon (Time)

3 RFT

50m Sled Push (180/135)

50 Dubs

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