August 15th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

August 15th, 2016 CrossFit WOD

August 15th, 2016 CrossFit WOD

Announcements

Our August Bring a Friend Day is this Wednesday, August 17th. Members may bring up to two friends to any scheduled class that day.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three Rounds:

5 Arch/Hollow

7 Push Ups

9 Overhead Squats

Smash Party/Keg, Banded Oly Wall

Weightlifting

Overhead Squat (5×[email protected]% E3M)

Metcon

Metcon (Time)

Four rounds for time:

60 Double Unders

20 Toes to Bar

*Rest 2 minutes between rounds.
Modify double unders with wall jumps, tuck jumps, or 3:1 single unders.

Accessory Work

Snatch from Blocks Below Knee (5×3)

Set blocks so bar rests below knees

Snatch Pull from Blocks below knee (5×3)

Set blocks so bar rests below knees

Axle Bar Thruster (5×5)

Large Axles are 25#. Stubby Axles are 17#.

Weighted Step-ups (3×12 alternating legs)

Cash Out

GHD Situps (3×20)

Extra Credit

Metcon (Time)

Three rounds for time:

25m Farmer Walk (180/140)

100m Sandbag Run (80/60)
*Farmer Walk Handles are 20#. Load with 35/25 per side for Rx weight.

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



Leave a Reply