July 26th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

July 26th, 2017 CrossFit WOD

July 26th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

200m run

5 Broad Jumps

10 Step Ups (get your own box & hang onto it for the workout)

3 Kickstands + 5 Second Active Hold in Handstand

Smash Party, Post Chain Floss

Weightlifting

Clean and Jerk (5×[email protected]% E2:30)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15

5 Hang Power Cleans (155/105)

10 Handstand Pushups

15 Box Over (24/20)

Accessory Work

Snatch Balance + Overhead Squat (4×1(1+2)@70%+ of Snatch 1 RM)

Target 5-10# increase from last week.

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

Target 5-10# increase from last week.

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

Target 5-10# increase from last week.

Dumbbell Overhead Squat (3×6/arm)

Single-arm

Extra Credit

Metcon (Time)

Three rounds for time:

500m row

20 GH Sit Ups

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