August 4th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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August 4th, 2016 CrossFit WOD

August 4th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

75 Single Unders

25 Double Unders

10 Pushups

10 DB STOH (light)

Smash Party, Banded Bully

Weightlifting

Bench Press (5×[email protected]% E3M)

Metcon

Metcon (5 Rounds for reps)

Five rounds for reps:

In two minutes, complete:

50 Double Unders

10 Pull Ups

Max Reps DB STOH (35/25)

Rest 1 minute between rounds

Accessory Work

Push Jerk (5×[email protected]%)

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

Set blocks so bar rests just above knee

Snatch High Pull from High Blocks (5×3)

Set blocks so bar rests just above knees

Cash Out

Plank on Rings (3 minutes)

Set rings 1-2″ off floor, rotate wrists forward and plank

Extra Credit

4x400m Run (4 Rounds for time)

Four rounds of 400m run

Rest 2 minutes between efforts

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