August 30th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

August 30th, 2017 CrossFit WOD

August 30th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Pass Through

10 Tall Muscle Snatch

10 Pull Aparts

Two rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 Overhead Squats

Smash Party/Keg, Banded Hip Ext.

Weightlifting

Torokhity Snatch Complex (5×1(1+1+1)@70% of 1RM E2M)

1 Snatch + 1 Snatch Balance + 1 Overhead Squat
Target 5-10# increase from last week.

Metcon

Metcon (Time)

30 Dumbbell Snatch (Alt, 50/35)

15 Toes to Bar

15 Box Overs

24 Dumbbell Snatch

12 Toes to Bar

12 Box Overs

18 Dumbbell Snatch

9 Toes to Bar

9 Box Overs

12 Dumbbell Snatch

6 Toes to Bar

6 Box Overs

6 Dumbbell Snatch

3 Toes to Bar

3 Box Overs

Accessory Work

High-Hang Clean (Build to a [email protected]%)

Target 5-10# increase from last week.

High-Hang Clean (2×2 Drop Set)

Decrease 5-10% from single.

Back Squat (3×[email protected]% of 1RM)

Target 5-10# increase from last week.

Single Leg RDL (3×8/leg)

Hold Kettlebell or Dumbbell in opposite hand of planted foot.
Superset with Iso back extension

Isometric Back Extension (3x:45)

Superset with RDL

Extra Credit

Metcon (Time)

3 rounds:

100m Log Carry

100′ Axle Carry (135/95)

100m Log Carry

100′ Yoke Carry (345/245)

100m Log Carry

50′ Suitcase Carry (106/70)

’50 Suitcase Carry

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