August 21st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

August 21st, 2017 CrossFit WOD

August 21st, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 Inch Worms

4 Perfect Stretch

5 Broad Jumps

10 Goblet Squats

Smash Party, Couch Stretch

Weightlifting

Back Squat (5×[email protected]% of 1RM E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

5 Rounds for time:

5 Sumo Deadlift (275/185)

10 Burpees

Accessory Work

Snatch from Blocks above knee (5×[email protected]% of Snatch 1 RM)

Set blocks so bar rests just above knee
Target 5-10# increase from last week.

Clean (4×[email protected]% of Clean 1RM)

Target 5-10# increase from last week.

Pendlay Row ([email protected]#60% of Snatch 1RM)

Superset with weighted T2B

Weighted Toes to Bar (2×12)

Toes to Bar + Ankle Weights
Superset with Pendlay Row

Extra Credit

Metcon (Time)

AMRAP 8:

50′ Farmer Shuttle Walk (300/200)

*25′ down, 25′ back

50′ Sandbag Pull (60/40)

10 Fat Bar Pull Ups

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