August 5th, 2016 CrossFit WOD - Strongpoint CrossFit

August 5th, 2016 CrossFit WOD

August 5th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

Dynamic Warm Up

High Knees

Butt Kicks

Int. Rotation

Tin Soldiers

Side Shuffle

Carioca

Bear Crawl

*All down and back

Mobility: smash party, squat holds

Weightlifting

Front Squat (5×[email protected]% E3M)

Metcon

Metcon (Time)

9 Ring Muscle Ups

9 Clean and Jerk (145/75)

7 Ring Muscle Ups

7 Clean and Jerk (165/95)

5 Ring Muscle Up

5 Clean and Jerk (185/115)

*Clean and Jerks are anyway (squat/power, push/split)

Metcon (Time)

18 Ring Dips

9 Clean and Jerk (145/75)

14 Ring Dips

7 Clean and Jerk (165/95)

10 Ring Dips

5 Clean and Jerk (185/115)

*Clean and Jerks are anyway (squat/power, push/split)

Accessory Work

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

Set blocks so bar rests just above knees

Clean Pull from Blocks above knee (5×3 heavier than last week)

Set blocks so bar rests just above knees

Bulgarian Split Squat (3×8/leg)

Specify dumbbell or barbell

Pistols (3×20)

Cash Out

Banded Hamstring Curls (1×50)

Note band size.

Extra Credit

800m Sled Drag (Time)

800m Sled Drag (135/90)

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