July 14th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

July 14th, 2017 CrossFit WOD

July 14th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

Smash Party, Squat Holds

Weightlifting

Clean (20 minutes to build to a max effort single)

Metcon

Metcon (Time)

75 Dumbbell Power Cleans (50/35)

Begin the workout with 5 Burpees and repeat 5 Burpees every minute on the minute until the 75 reps are complete.

Accessory Work

Overhead Squat (4×[email protected]%)

Target 5-10# increase from last week

Deficit Snatch Pull (4×[email protected]% of Snatch 1 RM)

3-4″ Deficit
Target 10-20# increase from last week

Russian Kettlebell Swing (3×10)

Superset with Toes to Bar

Weighted Toes to Bar (3×10)

Toes to Bar + Ankle Weights
Superset with Russian KBS

Extra Credit

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