August 29th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

August 29th, 2016 CrossFit WOD

August 29th, 2016 CrossFit WOD

Announcements

Strongpoint will be running modified hours on Labor Day (Monday, September 5th). We will have classes at 8 & 9 am with an Open Gym period from 10-12.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

8 Hollow Rocks

8 Overhead Squats

Smash Party/Keg, Oly Wall

Weightlifting

Overhead Squat (7×[email protected]%+ E2M)

Metcon

Metcon (Time)

Seven rounds for time:

7 Power Snatch (95/65)

7 Overhead Squats

7 Snatch Balance

Accessory Work

Block Snatch Pull + Snatch (mid-thigh) (5×2(1+1) @70%)

Set blocks so bar starts at mid thigh

Block Clean Pull + Clean (mid-thigh) (5×2(1+1)@70%)

Set blocks so bar starts at mid thigh

Clean Liftoff + Clean Pull (2×1(3+1)@75%, 3×1(3+1)@80%)

Axle Bar Thruster (5×5 E2M)

Large Axles are 25#. Stubby Axles are 17#.

Cash Out

Metcon (No Measure)

Three rounds:

25 Band Crunches

:60 Plank

Extra Credit

Metcon (8 Rounds for time)

Two rounds:

4x500m row

Rest :40 between intervals.

Rest 3:00 between rounds.
Hold pace at or just below 2,000m goal pace.

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