August 1st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

August 1st, 2017 CrossFit WOD

August 1st, 2017 CrossFit WOD

Announcements

Nutrition program enrollment is open through Thursday 8/3. Contact Ryan with any questions and to get started.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Shoulder Press

5 Push Press

5 Press in Split

Smash Party, Banded Hip Extension

Weightlifting

Split Jerk (4×[email protected]% E2:30)

Target 5-10# increase from last week

Metcon

Metcon (AMRAP – Reps)

Three four-minute rounds for reps of:

3 Bar Muscle Ups

6 Handstand Pushups

9 Toes to Bar
Rest 1 minute between rounds.

Accessory Work

Snatch Balance + Overhead Squat (4×1(1+2)@60%)

Target 5-10# increase from last week.

Shoulder Press (4×[email protected]%+)

Target 5-10# increase from last week

Barbell Row (4×8)

Target 5-10# increase from last week

Glute-Ham Raises (3×10)

Superset with Bulgarian Split Squat

Bulgarian Split Squat (3×6/Leg)

Specify dumbbell or barbell
SS with GHR

Strict Ring Dips (1 max set)

Extra Credit

Metcon (Weight)

EMOM 12

40m Sled Push

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