August 29th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

August 29th, 2017 CrossFit WOD

August 29th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Scap Pull Ups

10 Pass Through

10 Pull Aparts

10 Banded Face Pulls

10 Band Lat Pull Downs

Smash Party, Banded OH

Skill

Chest to Bar Pull Up

Butterfly Pull Up

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

5 Chest to Bar Pull Ups

7 Pushups

9 Air Squats

3 Target Burpees

5 C2B

7 Pushups

9 Air Squats

6 Target Burpees

5 C2B

7 Pushups

9 Air Squats

9 Target Burpees

5/7/9/12

5/7/9/15…

continuing to add three target burpees per round until time expires.

Accessory Work

Snatch Grip Deadlift to Power Position + Low Hang Snatch (5×[email protected]%+)

Target 5-10# increase from last week.

Front Squat (5×[email protected]%)

Shoulder Press (5×[email protected]%)

Deficit Handstand Push-ups (3 sets @4″/3″)

*Choose a rep scheme that challenges you, but you’re able to maintain across all work sets. Kipping is allowed. Target 1-3 rep increase/set from last week.

Extra Credit

Metcon (Weight)

25m Sled Push every 90 seconds x 10 rounds

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