September 9th, 2016 CrossFit WOD - Strongpoint CrossFit

September 9th, 2016 CrossFit WOD

September 9th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Plank Circuit:

:30 High Plank

:30 Low Plank

:30 Side Plank

:30 Side Plank

9-7-5

Jumping Squat

Push Up

Smash Party, Squat Holds

Weightlifting

Back Squat (5×[email protected]% E3M)

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Wall Ball (20/14, 10/9)

Ring Push Up

Accessory Work

Block Snatch Pull + Snatch Below Knee (2×2(1+1)@75%, 2×2(1+1)@80%)

Block Clean Pull + Clean Below Knee (2×2(1+1)@75%, 2×2(1+1)@80%)

Snatch Deadlift + Snatch Pull (4(3+1)@80% of snatch)

Cash Out

10 EMOM 5

Russian Kettlebell Swing AHAP

Extra Credit

Four rounds:

50m sled pull (180/135)

4 Tire Flips

There are no comments yet, but you can be the first



Leave a Reply