August 4th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

August 4th, 2017 CrossFit WOD

August 4th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Snatch Grip RDL

3 Snatch Grip Push Press

3 Drop Snatch

3 Press in Snatch

Smash Party/Keg, Banded OH

Weightlifting

Power Snatch + Hang Snatch (4×1(1+2)@60% of Snatch 1 RM)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

21 Dumbbell Snatch (50/35)

21 Dumbbell Snatch (Opp Hand)

21 Pull Ups

15 DB Snatch

15 DB Snatch

15 Pull Ups

9 DB Snatch

9 DB Snatch

9 Pull Ups

Accessory Work

Power Clean (5×[email protected]%)

Target 5-10# increase from last week.

Front Squat (3×[email protected]%)

Target 5-10# increase from last week.

Reverse Dumbbell Fly (3×10)

SS with weighted dip

Weighted Dip (3×8)

SS with Reverse DB Fly

Extra Credit

Strict Handstand Push Ups (3×50% Max Set )

Add 1-3 reps/set from last week.

Metcon (Time)

10-1

Bar Facing Burpee

GH Sit Up

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