July 14th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

July 14th, 2016 CrossFit WOD

July 14th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Three rounds:

3 Kick Stands (Hold [email protected] top)

5 Shoulder Press (Strict)

7 Arch Hollows

Smash Party, Banded Bully

Weightlifting

Shoulder Press (7×[email protected]%+ E2M)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Bar Muscle Ups

400m run

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Pull Ups

400m run

Accessory Work

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

Set blocks so bar rests in Power Position.

Snatch High Pull from High Blocks (5×3)

Set blocks so bar rests in Power Position.

Bench Press (7×[email protected]%)

Weighted Dip (10 minutes to max effort single)

Cash Out

Banded Face Pulls (1×50)

Note band size

Extra Credit

Assault Bike: 16 Tabata Rounds (Calories)

Assault Bike: 16 Tabata Rounds

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