August 9th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

August 9th, 2017 CrossFit WOD

August 9th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Arch/Hollow

5 Shoulder Press

5 Push Press

5 Press in Split

Smash Party, Banded Hip Extension

Weightlifting

Split Jerk (4×[email protected]%+ E3M)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Five rounds for time:

10 Shoulder to Overhead (135/95)

12 Chest to Bar Pull Ups

Metcon (Time)

Five rounds for time:

10 Shoulder to Overhead

5 Bar Muscle Ups

Accessory Work

Snatch Balance + Overhead Squat (4×1(1+2)@70%+ of Snatch 1RM)

Target 5# increase from last week.

Shoulder Press (4×[email protected]%+)

Target 5# increase from last week.

Barbell Row (4×8)

Glute-Ham Raises (3×10)

Superset with Bulgarian Split Squat

Bulgarian Split Squat (3×6/Leg)

Specify dumbbell or barbell
SS with GHR

Extra Credit

Metcon (12 Rounds for reps)

Alternating EMOM 12

Min 1: 8-10 KB Swings (124/88)

Min 2: :10-:20 L-Sit

Min 3: 8-10 Pistols

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