Author: 321go

August 31st, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Two rounds: 30 Double Unders 200m run 10 Pushups Shooter’s choice! Weightlifting 2 Second Pause Bench Press (Build to a heavy 2 rep) Pause on chest 2 secondsDS: 1×2@90%, 2+@85% Metcon Metcon (Time) Three rounds for time: 600m run 50 Double Unders 40 Pushups Accessory Work Snatch …
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August 30th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio 5 Inch Worms 6 Perfect Stretch Two rounds: 10 KB Swings 10 Goblet Squats Smash Party, Post Chain Floss Weightlifting Clean Pull + Clean + Front Squat (2×1@85-90% of CJ max) Target 5-10# increase from last week Metcon The 540 (Time) 50 Overhead Lunges …
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August 29th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three rounds: 9 Calorie Row 7 Press in Split 5 Ring Swings Smash party, banded OH Weightlifting Two-Pause Split Jerk (Build to a heavy single) Pause in Dip & Catch*Two second pause in dip & catch. Target 5-10# increase from last week. DS: 1×3@80% Metcon Metcon (Time) …
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August 28th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Hip activation: 12-10-8 Monster Walk Two rounds: 5 Arch/Hollow 7 Goblet Squats Smash Party, Oly Wall Weightlifting Back Squat (15 minutes to build to a heavy triple) DS: 3@95%, 3@90% Metcon Metcon (AMRAP – Reps) AMRAP 4 400m run 15 Toes to Bar Back …
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August 27th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Two rounds: 15 Cal Assault Bike 200m run 10 OHS Smash party/keg, Couch Stretch Weightlifting Snatch Pull + Snatch + OHS (15 minutes to build to a heavy 2×1) *Target 5-10# increase from last week Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Bar Facing …
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