July 21st, 2017 CrossFit WOD - Strongpoint CrossFit

July 21st, 2017 CrossFit WOD

July 21st, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

9 Calorie Row

7 Ring Swings

5 Strict Pull Ups

3 Kickstands (kick to handstand against wall)

Smash Party, Post Chain Floss

Weightlifting

Clean and Jerk (3×[email protected]% E3M)

We’re doing 4!

Metcon

Metcon (Time)

50 Calorie Row

40 Handstand Pushups

30 Pull Ups

20 Power Cleans (155/105)

10 Ring Muscle Ups

Accessory Work

Back Squat (Build to a [email protected]%)

Back Squat (2×3 Drop Set)

Decrease by 45# if single was over 350. Decrease by 30# if single was under 350.

Push Press (4×[email protected]% of Split Jerk Max)

Snatch Grip Deadlift to Power Position + Low Hang Snatch (4×1(1+2)@80%)

Dumbbell Overhead Squat (3×6/arm)

Single-arm

Extra Credit

Metcon (9 Rounds for time)

Three rounds of:

500m run

Rest 1:15

400m run

Rest 1:15

300m run

Rest 4:00

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