August 3rd, 2017 CrossFit WOD - Strongpoint CrossFit

August 3rd, 2017 CrossFit WOD

August 3rd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

75 Single Unders

25 Double Unders

5 Kettlebell Taters

5 KB Push Press/Side

Smash Party, Post Chain Floss

Weightlifting

Clean and Jerk (5×[email protected]% E2:30)

Metcon

Metcon (Time)

10 Power Cleans (135/95)

50 Double Unders

8 Power Cleans

40 Double Unders

6 Power Cleans

30 Double Unders

4 Power Cleans

20 Double Unders

2 Power Cleans

10 Double Unders

Accessory Work

Snatch Grip Deadlift to Power Position + Low Hang Snatch (4×1(1+2)@80%)

Target 5-10# increase from last week.

Push Press (4×[email protected]% of Split Jerk Max)

Target 5-10# increase from last week.

Dumbbell Overhead Squat (3×6/arm)

Single-arm

Extra Credit

Muscle Up Complex (5×1(1+3+5))

1 Strict Muscle Up

3 Kipping Muscle Ups

5 Ring Dips

Metcon (5 Rounds for time)

Five rounds:

50m Sled Pull (90/60)

300m run

Rest 3:00 between sets

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