August 7th, 2017 CrossFit WOD - Strongpoint CrossFit

August 7th, 2017 CrossFit WOD

August 7th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 KB Swings with mini band

10 Goblet Squats with mini band

10 Alternating Lunge Steps

Smash Party, Oly Wall

Weightlifting

Back Squat (Four sets to establish 5RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

25 Handstand Pushups

5 Rounds Cindy

-5 Pull Ups

-10 Pushups

-15 Air Squats

400m run

5 Rounds Cindy
400m run = 1 Rep

Accessory Work

No Hook Grip, No Feet Moving Snatch (4×[email protected]%+ of Snatch 1 RM)

Start with feet in receiving position.
Target 5-10# increase from last week

Clean from Blocks Above Knee (4×[email protected]%+ of CJ 1 RM)

Set blocks so bar rests just above knees
Target 5-10# increase from last week.

Stiff Leg Deadlift (3×[email protected]%+ of Deadlift 1 RM)

Target 10# increase from last week

Extra Credit

Metcon (Calories)

Assault Bike:

10 sec sprint, 50 sec rest

20 sec sprint, 40 sec rest

30 sec sprint, 30 sec rest

40 sec sprint, 20 sec rest

50 sec sprint, 10 sec rest

40 sec sprint, 20 sec rest

30 sec sprint, 30 sec rest

20 sec sprint, 40 sec rest

10 sec sprint, 50 sec rest
*Easy pedal during rest period

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