July 17th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

July 17th, 2017 CrossFit WOD

July 17th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 KB Swings with mini band

10 Goblet Squats with mini band

10 Alternating Lunge Steps

Smash Party, Oly Wall

Weightlifting

Back Squat (4×[email protected]% E3M)

Metcon

Metcon (Time)

Three rounds for time:

75 Double Unders

30 Russian Kettlebell Swings (2/1.5)

400m Run

Accessory Work

No Hook Grip, No Feet Moving Snatch (4×[email protected]% of Snatch 1 RM)

Start with feet in receiving position.

Clean from Blocks Above Knee (4×[email protected]% of CJ 1 RM)

Set blocks so bar rests just above knees

Stiff Leg Deadlift (4×[email protected]% of Deadlift 1 RM)

Strict Handstand Push Ups (3×50% of Max U/B Set)

Extra Credit

Metcon (Time)

Two rounds for time:

Zercher Lunge 25′ (100/70)

15 GH Sit Up

Zercher Lunge

15 Handstand Pushup

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