August 18th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

August 18th, 2016 CrossFit WOD

August 18th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 Overhead Squats

Smash Party/Keg, Post Chain Floss

Weightlifting

Power Snatch (5×[email protected]%+ E3M)

Metcon

Metcon (Time)

Three rounds for time:

15 Hang Power Snatch (95/65)

15 Box Jumps

Accessory Work

Close Grip Bench Press (5×[email protected]%)

Weighted Dip (5×5)

Snatch High Pull from Blocks Below Knee (5×3)

Back Extension (3×20)

Cash Out

Hollow Rocks (3×30)

Extra Credit

Metcon (8 Rounds for time)

Four rounds:

700m run

Rest 1:15

300m run

Rest 3 minutes
Time each run separately.

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