September 8th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

September 8th, 2017 CrossFit WOD

September 8th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Pass Through

10 Tall Muscle Snatch

10 Pull Aparts

Two rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 Overhead Squats

Smash Party/Keg, Banded Hip Ext.

Weightlifting

Torokhity Snatch Complex (5×1(1+1+1)@70% of 1RM E2M)

1 Snatch + 1 Snatch Balance + 1 Overhead Squat
Target 5-10# increase from last week.

Metcon

Metcon (Time)

7 Rounds for Time:

7 Power Snatch (95/65)

7 Overhead Squats

7 Snatch Balance

Accessory Work

High-Hang Clean (Build to a [email protected]%)

Target 5-10# increase from last week.

High-Hang Clean (2×2 Drop Set)

Decrease 5-10% from single.

Back Squat (3×[email protected]% of 1RM)

Target 5-10# increase from last week.

Single Leg RDL (3×8/leg)

Hold Kettlebell or Dumbbell in opposite hand of planted foot.
Superset with Iso back extension

Isometric Back Extension (3x:45)

Superset with RDL

Extra Credit

Metcon (Time)

2 rounds for time:

200m Sandbag Run (80/60)

12 Burpees Over Sandbag

15 Sandbag Cleans

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