July 11th, 2017 CrossFit WOD - Strongpoint CrossFit

July 11th, 2017 CrossFit WOD

July 11th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Strict Pull Ups

5 Front Squat

5 Push Press

Smash Party, Banded OH

Weightlifting

Front Squat + Thruster (4×1(2+1)@60% of Front Squat Max)

Target 10-20# increase from last week.

Metcon

Running Fran (Time)

400m run

21 Thrusters (95/65)

21 Pull Ups

400m run

15 Thrusters

15 Pull Ups

400m run

9 Thrusters

9 Pull Ups

Accessory Work

Halting Snatch (Build to a single at 80%)

3 second pause at knee
Target 5-10# increase from last week

Power Snatch (Drop set of 5 TNG [email protected]% of halting snatch )

Power Snatch (AMRAP :30 drop set)

Drop 10# from first drop set

Dumbbell Overhead Walking Lunge (4×8 steps)

Dumbbell Row – Single Arm (3×10/arm)

Chin Up (3×10)

Extra Credit

10 Minute Max Calorie Row (Calories)

Row as many calories as possible in 10 minutes.

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