August 11th, 2017 CrossFit WOD - Strongpoint CrossFit

August 11th, 2017 CrossFit WOD

August 11th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

7 Cal Row

7 Arch/Hollow

7 Hang Power Cleans

7 Press

Smash Party, Post Chain Floss

Weightlifting

Clean and Jerk (5 three-minute rounds to est. a 1RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 3

3 Hang Power Cleans (155/105)

6 Toes to Bar

Rest :90

AMRAP 4

4 Hang Power Cleans (135/95)

8 Toes to Bar

Rest :90

AMRAP 5

5 Hang Power Cleans (115/75)

10 Toes to Bar

Accessory Work

Back Squat (Build to a [email protected]%+)

Back Squat (2×3 Drop Set)

Decrease by 45# if single was over 350. Decrease by 30# if single was under 350.

Push Press (4×[email protected]%+ of Split Jerk Max)

Target 5-10# increase from last week.

Snatch Grip Deadlift to Power Position + Low Hang Snatch (4×1(1+2)@80%)

Target 5-10# increase from last week.

Dumbbell Overhead Squat (3×6/arm)

Single-arm

Extra Credit

Metcon (12 Rounds for time)

Four rounds of:

400m run

Rest :30

400m run

Rest :30

400m run

Rest 3 minutes

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