July 24th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

July 24th, 2017 CrossFit WOD

July 24th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Shoulder Press

5 KB Swings

5 KB High Pull

10 Alternating Lunges Steps

Smash Party, Banded Hip Extension

Weightlifting

Split Jerk (4×[email protected]% E2:30)

Target 5-10# increase from last week

Metcon

Metcon (AMRAP – Reps)

Five three-minute rounds of:

12 Sumo Deadlift High Pull (95/65)

12 Ball Slams (30/20)

12 Shoulder to Overhead
Rest 1 minute between rounds.

Accessory Work

Back Squat (Build to a single @90%+)

Back Squat (2×3 Drop Set)

Drop 35# if single is over 350, drop 25# if single is under 350

Shoulder Press (4×[email protected]%+)

Target 5-10# increase from last week

Barbell Row (4×8)

Target 5-10# increase from last week

Glute-Ham Raises (3×10)

Superset with Bulgarian Split Squat

Bulgarian Split Squat (3×6/Leg)

Specify dumbbell or barbell
SS with GHR

Strict + Kipping Muscle Ups (5×1(1+2))

Extra Credit

Metcon (6 Rounds for time)

Run 1K

Rest 3:00

Run 400

Rest 3:00

Run 700

Rest 3:00

Run 300

Rest 3:00

Run 600

Rest 3:00

Run 200

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