August 15th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

August 15th, 2017 CrossFit WOD

August 15th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

250m row

5 DB Man Makers

Smash Party, Banded OH

Skill

Kipping Pull Up

Metcon

Metcon (Time)

1600m run

30 Pull Ups

800m run

30 Pull Ups

400m run

30 Pull Ups
*20 minute cap. Each incomplete rep at the end of 20 minutes = 1 second. Runs = 1 rep.

Accessory Work

Snatch Grip Deadlift to Power Position + Low Hang Snatch (5×[email protected]%)

Front Squat (3×[email protected]%)

Shoulder Press (3×[email protected]%)

Deficit Handstand Push-ups (3 sets @4″/3″)

*Choose a rep scheme that challenges you, but you’re able to maintain across all work sets. Kipping is allowed.

Extra Credit

50′ Yoke Walk (1×50′)

15 minutes to build to a max unbroken 50′ Yoke walk

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