August 11th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

August 11th, 2016 CrossFit WOD

August 11th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Front Squats

10 Walking Lunges

10 KB Swings

Smash Party, Squat Holds

Weightlifting

Front Squat (7×1@90%+ E2M)

Metcon

Metcon (Time)

10-1

Overhead Squat (115/75)

Kettlebell Swing (2/1.5)

Accessory Work

Clean from Blocks Below Knee (5×3)

Clean Pull from Blocks Below Knee (5×3)

Bulgarian Split Squat (3×6/Leg)

Specify dumbbell or barbell

Pistols (4 rounds :20 on/:10 off)

Cash Out

Banded Good Mornings (1×50)

Note band size.

Extra Credit

AMRAP 10 25m Sled Push/50m Run (AMRAP – Rounds)

10 minute AMRAP

25m Sled Push (180/135)

50m run

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