August 24th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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August 24th, 2017 CrossFit WOD

August 24th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

300m row

5 Scap Pull Ups

7 Arch/Hollow

10 Alt. Lunge Steps

Smash party, narrow stance squat holds

Skill

Pistol

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

1,000m row (buy in only)

Two rounds:

10 Pistols

10 Chest to Bar Pull Ups

Two rounds

12 Pistols

12 Chest to Bar Pull Ups

Two rounds…

*Continuing to add two reps to each set of two rounds until time expires.

Accessory Work

Power Snatch + OHS + Snatch (5×1(1+1+1)@70%+ of Snatch 1RM)

*Target 5-10# increase from last week

Snatch Pull (4×[email protected]%+ of Snatch 1RM)

*Target 5-10# increase from last week

Bench Press (4×[email protected]%)

Bar Muscle-ups (3 Sets @50% of Max U/B Set)

Extra Credit

Metcon (Time)

Three rounds:

200m sled drag (225/155)

2 Legless Rope Climbs
*Start seated if using short rope.

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