July 11th, 2016 CrossFit WOD - Strongpoint CrossFit

July 11th, 2016 CrossFit WOD

July 11th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

4 rounds

3 Hang Power Clean

3 Front Squat

3 Push Press

3 Back Squat

Smash Party, Oly Wall

Weightlifting

Back Squat (7×[email protected]% E2M)

Metcon

Metcon (Time)

40 Wall Ball (20/14)

20 Chest to Bar Pull Ups

30 Wall Ball

15 Chest to Bar

20 Wall Ball

10 Chest to Bar

10 Wall Ball

5 Chest to Bar

Accessory Work

Power Snatch from Blocks (Power Position) (5×[email protected]%)

Set blocks so bar starts out just below hips in Power Position

Snatch Pull from Blocks (Power Position) (5×[email protected]%)

Set blocks just below hip so bar starts in Power Position.

Front Squat (3×[email protected]%)

Cash Out

Banded Crunches (100 middle, 50/side)

Note band size.

Extra Credit

1500m row Time Trial (Time)

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