August 23rd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

August 23rd, 2016 CrossFit WOD

August 23rd, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Shoulder Press

7 Pushups

9 AbMat Sit Ups

*Hang onto your AbMat

Smash Party, Banded shoulder complex

Weightlifting

Push Jerk (5×[email protected]% E2:30)

Metcon

30-40-50-60-70 Up (Time)

30 Handstand Pushups

40 Pull Ups

50 Kettlebell Swings (1.5/1)

60 AbMat Sit Ups

70 Burpees
18 minute cap. Scale to 20-30-40-50-60.

Accessory Work

Hang Power Clean (5×3)

Shoulder Press (5×[email protected]%)

Muscle Up Complex (3 sets)

1 Strict Muscle Up

3 Kipping Muscle Ups

5 Ring Dips

GHD Situps (3×20)

Cash Out

Band Pull Aparts (1×50)

Note band size

Extra Credit

Metcon (Distance)

30 minute run @ easy aerobic pace. Complete 10×20 second pick ups during run.

There are no comments yet, but you can be the first



Leave a Reply