August 8th, 2016 CrossFit WOD - Strongpoint CrossFit

August 8th, 2016 CrossFit WOD

August 8th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

:30 front plank

:30 side plank

:30 side plank

Two rounds:

10 KB Swings

10 Goblet Squats

Smash Party, Oly Wall

Weightlifting

Back Squat (7×[email protected]%+ E2M)

Metcon

Metcon (Time)

Five rounds for time:

5 Front Squat (155/105)

7 Handstand Push Ups

9 Toes to Bar

200m run
20 minute cap. 🙂

Accessory Work

Snatch from Blocks Below Knee (5×3)

Set blocks so bar rests below knees

Snatch Pull from Blocks below knee (5×3)

Set blocks so bar rests below knees

Back Rack Lunge (3×8 (4/leg))

GHD Situps (3 rounds :30 on/:60 off)

Back Extension (3 rounds :30 on/:60 off)

Cash Out

Band Pull Through (1×50)

Note band size

Extra Credit

Metcon (3 Rounds for time)

3x800m run

Rest 2 minutes between efforts

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