August 2nd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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August 2nd, 2017 CrossFit WOD

August 2nd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Tube Walk Steps

5 OH Squats

10 Tube Walk Steps

5 OH Squats

10 Pass Throughs

Smash Party, Oly Wall

Weightlifting

Back Squat (4×[email protected]% E3M)

Target 10-20# increase from last week.

Metcon

Metcon (Time)

1,000m row

50 Overhead Squats (95/65)

1,000m run

Accessory Work

No Hook Grip, No Feet Moving Snatch (4×[email protected]% of Snatch 1 RM)

Start with feet in receiving position.
Target 5-10# increase from last week.

Clean from Blocks Above Knee (4×[email protected]% of CJ 1 RM)

Set blocks so bar rests just above knees
Target 5-10# increase from last week.

Stiff Leg Deadlift (4×[email protected]% of Deadlift 1 RM)

Target 10# increase from last week.

Extra Credit

Metcon (No Measure)

15 minutes handstand walk practice

Handstand Walk (Max effort)

Score unbroken walk in feet

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