August 26th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

August 26th, 2016 CrossFit WOD

August 26th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

4 rounds x :15

Alternating Bird Dogs

9-7-5

KB Sumo Deadlift Highpull

KB Goblet Squat

Smash Party, Banded Hip Ext.

Weightlifting

Back Squat (5×[email protected]% E2:30)

Metcon

Metcon (Time)

1,000m row

21-15-9

Sumo Deadlift High Pull (95/65)

Box Over (24/20)

Accessory Work

Clean and Jerk ([email protected], 60, 70, 75, 80%, then heavy single)

Zercher Lunge (3×10 Alternating)

Dumbbell Snatch (3×6 Alternating – HAP)

Cash Out

L-Sit (3 max sets. Rest :90)

Extra Credit

Metcon (5 Rounds for time)

Five rounds, each for time, of:

50m sled pull sprint (90/60)

300m run

*Move directly from sled sprint to run. Time run portion of each effort only.

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