August 19th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

August 19th, 2016 CrossFit WOD

August 19th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

9-7-5

Kettlebell Swing

Goblet Squat

Burpee

Smash Party, Banded Hip Extension

Weightlifting

Back Squat (5×[email protected]% E3M)

Metcon

Metcon (Time)

15-12-9

Overhead Squat (95/65)

Chst to Bar Pull Up

9-12-15

Thruster

Pull Up

Accessory Work

Clean from Blocks Below Knee (5×3)

Clean Deadlift (5×3)

Zercher Lunge (3×12 alternating)

Use Axle Bar. Long axle = 25#. Stubby axle = 17#

Dumbbell Snatch (3×8 Alternating)

Cash Out

L-Sit (Inverse Tabata (:10 on/:20 off))

Extra Credit

3K Row Time Trial (Time)

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