August 2nd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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August 2nd, 2016 CrossFit WOD

August 2nd, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 Kick Stands (2 second hold)

5 Pull Ups

5 Press

5 Push Press

Smash Party, Banded OH

Weightlifting

Push Press (5×[email protected]% E3M)

Metcon

Metcon (Time)

1,000m row

25 Chest to Bar Pull Ups

1,000m run

25 Chest to Bar Pull Ups

Cash Out

Band Pull Aparts (1×50)

Note band size

Accessory Work

Power Clean from Blocks Above Knee (5×3 heavier than last week)

Set blocks so bar rests just above knees

Clean Pull from Blocks above knee (5×3 heavier than last week)

Set blocks so bar rests just above knees

Bar Muscle-ups (3 max sets. Rest 2-3 minutes/ea)

Ring Dips (8 reps EMOM 5)

Extra Credit

Metcon (Weight)

Farmer Walk

4x50m E2M

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