July 25th, 2017 CrossFit WOD - Strongpoint CrossFit

July 25th, 2017 CrossFit WOD

July 25th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

50 Single Unders

20 Double Unders

5 Front Squats

5 Front Rack Lunges

5 Strict Pull Ups

Smash Party, Couch Stretch

Weightlifting

Front Squat (5×[email protected]%+ E3M)

Target 10-20# increase from last week.

Metcon

Metcon (Time)

3 Rounds for time:

7 Toes to Bar

10 Front Squat (135/95)

40 Double Unders

7 Toes to Bar

10 Alternating Front Rack Lunges (135/95)

40 Double Unders
20 minute cap.

Accessory Work

Snatch (4×[email protected]%)

Barbell Step Up (4×8/Leg @50% of CJ Max)

12″ box

YTW (3×10)

Superset with Chin Up

Reverse Band Chin Up (3×8)

Superset with YTW

Seated Box Jump (3×5)

Start on a bench

Dumbbell Box Jump (3×5)

Extra Credit

Metcon (AMRAP – Reps)

EMOM 12

Minute 1: :10-20 L-Sit Hold

Minute 2: 10-15 Hollow Rocks

Minute 3: 10-12 Pistols

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



Leave a Reply