August 22nd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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August 22nd, 2017 CrossFit WOD

August 22nd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 KB Thrusters/Side

10 Pass Through

10 Pull Aparts

10 Banded Face Pulls

10 Band Lat Pull Downs

Smash Party, Banded OH

Skill

Knees to Elbow

Toes to Bar

Metcon

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here

Accessory Work

Snatch Grip Deadlift to Power Position + Low Hang Snatch (5×[email protected]%)

Target 5-10# increase from last week.

Front Squat (4×[email protected]%)

Shoulder Press (4×[email protected]%)

Deficit Handstand Push-ups (3 sets @4″/3″)

*Choose a rep scheme that challenges you, but you’re able to maintain across all work sets. Kipping is allowed. Target 1-3 rep increase/set from last week.

Extra Credit

5k Run (Time)

Max Effort 5k Run

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