August 31st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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August 31st, 2017 CrossFit WOD

August 31st, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

75 Single Unders

20 Double Unders

3 Rope Pulls (Sitting to standing)

5 Rope Knee to Elbow

:15 Handstand Hold

Smash party

Skill

Rope Climb

Metcon

Moore (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

1 Rope Climb, 15′

Run 400m

Max Rep Handstand Push-ups
In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
To learn more about Moore click here

Accessory Work

Power Snatch + OHS + Snatch (5×1(1+1+1)@70%+ of Snatch 1RM)

*Target 5-10# increase from last week

Snatch Pull (4×[email protected]%+ of Snatch 1RM)

*Target 5-10# increase from last week

Bench Press (5×[email protected]%)

Muscle-ups (3 Sets @60% of Max U/B Set)

Extra Credit

1K Ski Erg Time Trial (Time)

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