July 21st, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

July 21st, 2016 CrossFit WOD

July 21st, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

Two rounds:

5 Ring Rows

7 Scap Pull Ups

7 Scap Push Ups

:15 Ring Support

Smash Party, Banded Bully

Skill

Ring Muscle Up

Metcon

Mini-Muscle Up Biathlon (Time)

800m run

8 Unbroken Ring Muscle Ups

600m run

6 Unbroken Ring Muscle Ups

400m run

4 Unbroken Ring Muscle Ups

200m run

2 Unbroken Ring Muscle Ups

*Complete 100m penalty run for every break on muscle ups.*

Metcon (Time)

800m run

24 ring Dips

600m run

18 Ring Dips

400m run

12 Ring Dips

200m run

6 Ring Dips

Accessory Work

Snatch from High Blocks (5×3 heavier than last week)

Set blocks so bar rests in Power Position.

Snatch High Pull from High Blocks (5×3 heavier than last week)

Set blocks so bar rests in Power Position.

Weighted Dip (15 minutes to est. heavy triple)

Cash Out

Banded Crunches (100 Banded Crunches)

Note band size.

Extra Credit

Metcon (Weight)

EMOM 10

50′ Farmer Walk

There are no comments yet, but you can be the first



Leave a Reply