August 10th, 2017 CrossFit WOD - Strongpoint CrossFit

August 10th, 2017 CrossFit WOD

August 10th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Burpee Broad Jumps

7 Wall Ball

Smash Party, Couch Stretch

Weightlifting

Front Squat (4×[email protected]%+ E3M)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

5 Front Squats (115/75)

5 Lateral Burpees

15 Front Squats/15 Lat. Burpees

25 Front Squats/25 Lat. Burpees

15 Front Squats/15 Lat. Burpees

5 Front Squats/5 Lat. Burpees
20 minute cap.

Accessory Work

Snatch (3×[email protected]%)

Target 5# increase from last week.

Barbell Step Up (4×8/Leg @50% of CJ Max)

12″ box

YTW (3×10)

Superset with Chin Up

Reverse Band Chin Up (3×8)

Superset with YTW

Seated Box Jump (3×5)

Start on a bench

Dumbbell Box Jump (3×5)

Extra Credit

Metcon (Time)

Three rounds for time:

15 Ski Erg Cal

15 GH Sit Ups

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