July 22nd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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July 22nd, 2016 CrossFit WOD

July 22nd, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 Inch Worms

10 DB Press

10 DB Lunges

Smash Party, Shooter’s Choice!

Weightlifting

Split Jerk (3-3-2-2-1-1-1 E2:30)

Metcon

Metcon (Time)

1500m Row

15 Ground to Overhead

(Body weight/.7 body weight)

Accessory Work

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.

Cash Out

L-Sit (3 max sets. Rest 2 minutes)

Extra Credit

Metcon (Time)

Four rounds for time:

8 Overhead Lunges (95/65)

8 Bar Facing Burpees

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