July 19th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

July 19th, 2017 CrossFit WOD

July 19th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Shoulder Press

5 Push Press

5 Press in Split

10 Step Ups (get your own box and hang onto it for the workout)

Smash Party, Banded Hip Extension

Weightlifting

Split Jerk (4×[email protected]% E2:30)

Metcon

Metcon (AMRAP – Reps)

Two six-minute rounds of:

3 Shoulder to Overhead (135/95)

3 Burpee Box Jumps

6 STOH

6 Burpee Box Jumps

9 STOH

9 Burpee Box Jumps

12 STOH

12 BBJ…

Continuing to add three reps per round until time expires
Rest 2 minutes between rounds.

Accessory Work

Snatch Balance + Overhead Squat (4×1(1+2)@70% of Snatch 1RM)

Shoulder Press (4×[email protected]%)

Barbell Row (4×8)

Glute-Ham Raises (3×10)

Superset with Bulgarian Split Squat

Bulgarian Split Squat (3×6/Leg)

Specify dumbbell or barbell
SS with GHR

Extra Credit

Metcon (12 Rounds for reps)

Alternating EMOM 12

Min 1: 10 KB Swings (124/88)

Min 2: 10 Ball Slams (50/30)

Min 3: 10 Pistols

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