July 18th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

July 18th, 2017 CrossFit WOD

July 18th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Ring Rows

5 Overhead Squats

5 Pass Throughs

5 Around the Worlds

10 Crossover Pull Aparts

Smash Party/Keg, Banded OH

Weightlifting

Power Snatch + Hang Snatch (4×1(1+2)@60% of Snatch 1 RM)

Metcon

Metcon (Time)

21-15-9 Complex of:

8 Power Snatch (95/65)

7 Overhead Squat

6 Snatch

8 Pull Ups

7 Chest to Bar Pull Ups

6 Bar Muscle Ups

6 Power Snatch

5 Overhead Squat

4 Snatch

6 Pull Ups

5 Chest to Bar Pull Ups

4 Bar Muscle Ups

4 Power Snatch

3 Overhead Squats

2 Snatch

4 Pull Ups

3 Chest to Bar Pull Ups

2 Bar Muscle Ups

Accessory Work

Power Clean (5×1@80%)

Front Squat (3×3@80%)

Reverse Dumbbell Fly (3×10)

SS with weighted dip

Weighted Dip (3×8)

SS with Reverse DB Fly

Strict Ring Dips (1 Max Set)

Extra Credit

Metcon (4 Rounds for time)

4x800m run
Rest three minutes between efforts.

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