August 24th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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August 24th, 2016 CrossFit WOD

August 24th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Four Perfect stretch

Five Inch Worms

Two rounds:

5 Clean Grip RDL

5 Hang Power Cleans

5 Front squat

Smash Party, Super Front Rack

Weightlifting

Hang Clean (Max effort double in 15 minutes)

Above knee.

Metcon

Metcon (4 Rounds for reps)

In 90 seconds, complete as many reps as possible of Squat Clean (135/95). Start each round with 50 double unders. Rest 60 seconds. Repeat 4 times.
Modify double unders with 50 Wall or Tuck jumps or 75 single unders.

Accessory Work

Pendlay Row (5×3)

Weighted Pull-ups (5×3)

Russian Kettlebell Swing (10 EMOM 5 HAP)

Cash Out

Plank on Rings (3 minutes!)

Set rings 1-2″ off floor, rotate wrists forward and plank

Extra Credit

Metcon (Weight)

EMOM 10

25m sled push HAP

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