July 12th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

July 12th, 2016 CrossFit WOD

July 12th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 rounds:

100 Single Unders

10 Pushups

12 H2H Swings (alt. hands)

Smash Party/Keg, Banded OH

Weightlifting

Hang Power Snatch (15 minutes to est. max)

Above knee

Metcon

Metcon (Time)

21-15-9

Kettlebell Snatch

Kettlebell Snatch

Burpee
KB Snatch is listed twice because you will do each round with each hand. :)

https://www.youtube.com/watch?v=jvFcO8punX0

Accessory Work

Power Clean from High Blocks (5×[email protected]%)

Place blocks so that bar rests in Power Position.

Clean Pull from High Blocks (5×[email protected]%)

Place blocks so bar rests in the Power Position

Back Extension (3×15)

Add weight as necessary

Cash Out

GHD Situps (3×25)

Extra Credit

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

50m Sled Drag (135/90)

50m Sandbag Run (80/60)

100m run
Round = drag + sandbag + run.

+1 rep = drag only

+2 reps = drag + sandbag

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