August 28th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

August 28th, 2017 CrossFit WOD

August 28th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

Five rounds bear complex:

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Smash party, post chain floss

Weightlifting

Clean and Jerk (5×[email protected]% E3M)

Metcon

Metcon (Time)

800m run

5 Bear Complex (115/75)

600m run

5 Bear Complex

400m run

5 Bear Complex

200m run

5 Bear Complex
*20 minute cap. Each rep incomplete at cap = 1 second added to time.

Accessory Work

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

Target 5-10# increase from last week.

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

3 second eccentric, 3 second hold at bottom, fast up, quick stop at top
Target 5-10# increase from last week.

Dumbbell Box Jump (2×8)

Depth Jump (2×4)

SS with DBBJ

Extra Credit

Metcon (Time)

Five rounds:

15 cal assault bike sprint E2M
Sprint 15 calories and rest remainder of two minute interval.

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