August 1st, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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August 1st, 2016 CrossFit WOD

August 1st, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

4 Thrusters

8 Arch/Hollow

12 Alt. Walking Lunges

Smash Party, Oly Wall

Weightlifting

Back Squat (5×[email protected]% E3M)

Metcon

Metcon (Time)

50 Kettlebell Swings (2/1.5)

40 Front Squat (115/75)

30 Toes to Bar

20 Wall Ball (20/14)

10 Clusters (115/75)

Accessory Work

Snatch from Blocks above knee (5×3 heavier than last week)

Set blocks so bar rests just above knee

Snatch Pull from Blocks Above Knee (5×3 heavier than last week)

Set blocks so bar rests above knee

Back Rack Lunge (3×10 alternating)

GHD Situps (3×20)

Cash Out

Back Extension (3×15)

Extra Credit

Metcon (No Measure)

EMOM 10

50m sled push with empty sled

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