July 13th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

July 13th, 2017 CrossFit WOD

July 13th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

2 Rounds:

5 Snatch Grip RDL

5 Hang Power Snatch

5 Snatch Grip Push Press

5 Overhead Squats

Smash Party/Keg Drill, Oly Wall

Weightlifting

Hang Snatch (15 minutes to build to a max effort single)

*Above knee

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

100 Double Unders

75 Wall Ball (20/14, 10/9)

50 Box Over (24/20)

25 Ring Muscle Ups

Metcon (AMRAP – Reps)

AMRAP 15

100 Double Unders

75 Wall Ball (20/14, 10/9)

50 Box Over (24/20)

25 Ring Dips

Accessory Work

Front Squat (Build to a [email protected]%)

Target 5-10# increase from last week.

Front Squat (2×2 Drop Set)

Drop 25# if single was 249-. Drop 35# if single was 250+.

Dumbbell Box Jump (4×5)

Superset with seated box jump.

*Land on your feet, not your shins.*

Seated Box Jump (4×5)

Start on a bench
Superset with Dumbbell Box Jump

Weighted Pistol (3×8/leg)

Superset with GH Raise

Glute-Ham Raises (3×10)

Superset with weighted pistol

Extra Credit

Metcon (10 Rounds for reps)

EMOM 10

1 Legless Rope Climb

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