August 23rd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

August 23rd, 2017 CrossFit WOD

August 23rd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

Two rounds:

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

5 Push Press

Smash party, post chain floss

Weightlifting

Clean and Jerk (4×[email protected]% E3M)

Metcon

Metcon (Time)

10 Power Cleans (135/95)

10 Push Jerks

9 Power Cleans

9 Push Jerks

400m run

8 Power Cleans

8 Push Jerks

7 Power Cleans

7 Push Jerks

300m run

6 Power Cleans

6 Push Jerks

5 Power Cleans

5 Push Jerks

200m run

4 Power Cleans

4 Push Jerks

3 Power Cleans

3 Push Jerks

100m run

2 Power Cleans

2 Push Jerks

1 Power Clean

1 Push Jerk
*20 minute cap. Each rep incomplete at cap = 1 second added to time.

Accessory Work

Plyometric Snatch (5×[email protected]% of Snatch 1RM)

Tempo Front Squat 33X1 (4×[email protected]%)

3 second eccentric, 3 second hold at bottom, fast up, quick stop at top

Dumbbell Box Jump (2×8)

Depth Jump (2×4)

SS with DBBJ

Extra Credit

Metcon (Time)

Three rounds for time:

15 Cal Assault Bike

50′ OH Axle Carry (135/95)
Large axle is 25#. Stubby axle is 17#.

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