September 7th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

September 7th, 2017 CrossFit WOD

September 7th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

200m run

50m Waiter Walk/side

15 Pull Aparts

10 Pass Throughs

10 Ring Rows

10 Pushups

Smash party, Banded OH

Skill

Bar Muscle Up

Metcon

Metcon (Time)

Three rounds for time:

7 Bar Muscle Ups

14 Handstand Pushups

21 Deadlift (185/125)

Accessory Work

Power Snatch + OHS + Snatch (5×1(1+1+1)@70%+ of Snatch 1RM)

*Target 5-10# increase from last week

Snatch Pull (4×[email protected]%+ of Snatch 1RM)

*Target 5-10# increase from last week

Bench Press (7×[email protected]%+)

Extra Credit

Assault Bike :10 on/:20 off x 16 rounds (Calories)

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