July 10th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

July 10th, 2017 CrossFit WOD

July 10th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

2 Perfect Stretch

3 Inch Worms

10 KB Swings

10 Goblet Squats

Smash Party, Post Chain Floss

Weightlifting

Deadlift (4×[email protected]% E3M)

Target 10-20# increase from last week.

Metcon

Metcon (AMRAP – Reps)

Five three-minute rounds of:

4 Deadlift (275/185)

8 Pistols (alt.)

12 Sit Ups

Metcon (AMRAP – Reps)

Five three-minute rounds of:

4 Deadlift (275/185)

8 Goblet Squats (1.5/1)

12 Sit Ups
Rest one minute between rounds.

Accessory Work

Power Clean (Build to a single @80%)

Target 5-10# increase from last week.

Power Clean (2×3 Drop Set)

Decrease 35# if single was over 240+. Decrease 25# if single was 239-.

Split Jerk (4×[email protected]%)

Target 5-10# increase from last week.

Core

Three rounds:

:30 Bicycles

:30 Reverse Crunch

:30 Rolling Plank

:30 Break

Extra Credit

Metcon (6 Rounds for time)

6x400m
Rest 2 minutes between intervals

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