July 1st, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

July 1st, 2016 CrossFit WOD

July 1st, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds

3 Broad Jumps

5 Hang Power Snatch

7 Front Squat

Smash Party, Olympic Wall Squat

Weightlifting

Front Squat (Front Squat 5×[email protected]% E3M)

Metcon

Metcon (Time)

Three rounds for time:

400m run

15 Hang Power Snatch (95/65)

25 Wall Ball (20/14)

Accessory Work

Hang Snatch (Below Knee) (5×[email protected]%+)

Start each rep with a deadlift and then lower the bar below the knee.

Overhead Squat (5×[email protected]% E3M)

Cash Out

Banded Crunches (3×30 Superset with Russian Twists)

Note band size.

Russian Twist (3×20 Superset with Banded Crunches)

Note ball size

Extra Credit

Metcon (Weight)

Farmer Walk 50′ EMOM 10
Work at 25-35% of max deadlift per hand.

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