July 22nd, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
3 Inch Worms
10 DB Press
10 DB Lunges
Smash Party, Shooter’s Choice!
Split Jerk (3-3-2-2-1-1-1 E2:30)
15 Ground to Overhead
(Body weight/.7 body weight)
Clean from High Blocks (5×3 heavier than last week)
Set blocks so that bar rests in the Power Position.
Clean Pull from High Blocks (5×3 heavier than last week)
Place blocks so bar rests in the Power Position
Banded Hamstring Curls (1×50)
Note band size.
L-Sit (3 max sets. Rest 2 minutes)
Four rounds for time:
8 Overhead Lunges (95/65)
8 Bar Facing Burpees