August 18th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

August 18th, 2017 CrossFit WOD

August 18th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

Two rounds:

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

5 Push Press

Smash party, post chain floss

Weightlifting

Clean and Jerk (3×[email protected]% E3M)

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

Wall Ball (20/14, 10’/9′)
Rest two minutes

Metcon (Time)

9 Squat Cleans (135/95)

90 Double Unders

7 Squat Cleans

70 Double Unders

5 Squat Cleans

50 Double Unders

Accessory Work

Plyometric Snatch (5×[email protected]% of Snatch 1RM)

Tempo Front Squat 33X1 (4×[email protected]%)

3 second eccentric, 3 second hold at bottom, fast up, quick stop at top

Dumbbell Box Jump (2×8)

Depth Jump (2×4)

SS with DBBJ

Extra Credit

Metcon (6 Rounds for time)

6 rounds:

Burpee Broad Jump 25′

200m run
Rest 2 minutes between intervals

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