August 25th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

August 25th, 2016 CrossFit WOD

August 25th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 Overhead Squats

Smash Party/Keg Drill, Couch Stretch

Weightlifting

Power Snatch (15 minutes to build to heavy double)

Metcon

Metcon (Time)

Two rounds for time:

400m run

6 Bar Muscle Ups

400m run

6 Ring Muscle Ups

Metcon (Time)

Two rounds for time:

400m run

12 Chest to Bar Pull Up

400m run

12 Ring Dips

Accessory Work

Block Snatch Pull + Snatch Below Knee (70%x2(1+1), 75%x2(1+1) x 2 sets)

Block Clean Pull + Clean Below Knee (70%x2(1+1), 75%x2(1+1) x 2 sets)

Snatch Liftoff + Snatch Pull (65%x(3+1) x 3, 75%x(3+1) x 2)

Bench Press (5×[email protected]%)

Cash Out

Banded Crunches (100)

Note band size.

Extra Credit

Assault Bike: 16 Tabata Rounds (Calories)

Assault Bike: 16 Tabata Rounds

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