July 15th, 2016 CrossFit WOD - Strongpoint CrossFit

July 15th, 2016 CrossFit WOD

July 15th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

12-9-6

Kettlebell High Pull

Goblet Squat

Smash Party, Squat Holds

Weightlifting

Front Squat (7×[email protected]%+ E2M)

Metcon

Metcon (Time)

Four rounds for time:

15 Front Squats (115/75)

15 Sumo Deadlift High Pull

Cash Out

Banded Hamstring Curls (1×50)

Note band size.

Accessory Work

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

Set blocks so that bar rests in the Power Position.

Clean Pull from High Blocks (5×3)

Place blocks so bar rests in the Power Position

Overhead Squat (6×[email protected]%+)

L-Sit (Three max sets. Rest 2 minutes/set)

Extra Credit

Metcon (Time)

Six rounds E2M

1 Legless Rope Climb (start seated)

8 Pistols

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