August 16th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

August 16th, 2016 CrossFit WOD

August 16th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

Two rounds:

10 Shoulder Press

10 Hollow Rocks

15 Second Handstand Hold

Smash Party, Banded Shoulder Complex

Weightlifting

Push Jerk (5×[email protected]% E3M)

Metcon

Metcon (Time)

800m run

8 Shoulder to Overhead (175/115)

600m run

6 STOH

400m run

4 STOH

200m run

2 STOH

Accessory Work

Shoulder Press (5×[email protected]% )

Power Clean from Blocks below knee (5×3)

Set blocks so bar rests below knee

Clean Pull from Blocks Below Knee (5×3)

Muscle Up Complex (5 rounds)

1 Strict Muscle Up

3 Kipping Muscle Ups

5 Ring Dips

Cash Out

Banded Face Pulls (1×50)

Note band size

Extra Credit

Metcon (6 Rounds for time)

6x60m sprint

Rest 60 seconds between rounds

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



Leave a Reply