July 20th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

July 20th, 2017 CrossFit WOD

July 20th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Broad Jumps

5 Arch/Hollow

7 Wall Ball

Smash Party, Couch Stretch

Weightlifting

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

Metcon

Metcon (Time)

50 Wall Ball (20/14, 10/9′)

30 Toes to Bar

35 Wall Ball

20 Toes to Bar

20 Wall Ball

10 Toes to Bar

*Run 200m every 4th minute.
20 minute cap.

Accessory Work

Snatch (3×[email protected]%)

Barbell Step Up (4×8/Leg @50% of CJ Max)

12″ box

YTW (3×10)

Superset with Chin Up

Reverse Band Chin Up (3×8)

Superset with YTW

Seated Box Jump (3×5)

Start on a bench

Dumbbell Box Jump (3×5)

Extra Credit

30 Stone to Shoulder @70% of Body Weight (Time)

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