August 8th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

August 8th, 2017 CrossFit WOD

August 8th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Overhead Squats

5 Around the Worlds

5 Band Pass Throughs

10 Crossover Pull Aparts

10 Banded Face Pulls

Smash Party/Keg, Banded OH

Weightlifting

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

Metcon

Metcon (Time)

15-12-9

Power Snatch (95/65)

Box Jump

-Rest 3 minutes-

12-9-6

Power Snatch

Box Jump

-Rest 3 minutes-

9-6-3

Power Snatch

Box Jump

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

Ring Dips (1 max set)

*Take a good rest before this and give it hell!

Extra Credit

Metcon (12 Rounds for time)

Three rounds of:

600m run with 1:30 between rounds

Rest 3:00

Three rounds of:

200m run with 1:30 between rounds

Rest 3:00

Three rounds of:

600m run with 1:30 between rounds

Rest 3:00

Three rounds of:

200m run with 1:30 between rounds

Donezo.

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