July 27th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

July 27th, 2017 CrossFit WOD

July 27th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Snatch Grip RDL

3 Snatch Grip Push Press

3 Overhead Squats

3 Snatch Balance

Smash Party/Keg, Banded OH

Weightlifting

Power Snatch + Hang Snatch (4×1(1+2)@60% of Snatch 1 RM)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Three rounds for time:

12 Power Snatch (115/75)

15 Chest to Bar Pull Ups

400m Run

Accessory Work

Power Clean (5×[email protected]%)

Target 5-10# increase from last week.

Front Squat (3×[email protected]%)

Target 5-10# increase from last week.

Reverse Dumbbell Fly (3×10)

SS with weighted dip

Weighted Dip (3×8)

SS with Reverse DB Fly

Ring Dips (1 Max Set)

Extra Credit

Metcon (10 Rounds for reps)

Alternating EMOM 10:

10 Russian Kettlebell Swings (124/88)

10 Wall Ball (30/20)

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