August 22nd, 2016 CrossFit WOD - Strongpoint CrossFit

August 22nd, 2016 CrossFit WOD

August 22nd, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

12-9-6

Overhead Squat

Hollow Rock

Smash Party/Keg, Oly Wall

Weightlifting

Overhead Squat (5×[email protected]% E2:30)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Overhead Squats (135/95)

15 Wall Ball Shots (20/14, 10’/9′)

200m run

Accessory Work

Block Snatch Pull + Snatch (mid-thigh) (2(1+1)@65%, 2(1+1)@70% x2 sets)

Set blocks so bar starts at mid thigh

Block Clean Pull + Clean (mid-thigh) (2(1+1)@65%, 2(1+1)@70% x2 sets)

Set blocks so bar starts at mid thigh

Clean Liftoff + Clean Pull (3(3+1)@65%, 2(3+1)@70%)

Axle Bar Thruster (5×5)

Large Axles are 25#. Stubby Axles are 17#.

Cash Out

Metcon (No Measure)

Three rounds of:

:30 flutter kicks

:60 plank

Extra Credit

Metcon (2 Rounds for time)

2 rounds:

1,000m row
Hold at or below 2,000m PR pace or goal pace for both intervals. Rest 1:40 between efforts.

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