July 28th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

July 28th, 2017 CrossFit WOD

July 28th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Tube Walk Steps

5 Air Squats

10 Tube Walk Steps

5 Air Squats

:10 Ring Support @ Top

:10 Ring Hold @ Bottom

Smash Party, Oly Wall

Weightlifting

Back Squat (4×[email protected]% E3M)

Target 10-20# increase from last week.

Metcon

Metcon (Time)

21-15-9

Back Squat (155/105)

Bar Facing Burpee

Ring Dip

Accessory Work

No Hook Grip, No Feet Moving Snatch (4×[email protected]% of Snatch 1 RM)

Start with feet in receiving position.
Target 5-10# increase from last week.

Clean from Blocks Above Knee (4×[email protected]% of CJ 1 RM)

Set blocks so bar rests just above knees
Target 5-10# increase from last week.

Stiff Leg Deadlift (4×[email protected]% of Deadlift 1 RM)

Target 10# increase from last week.

Strict Handstand Push Ups (3×50% of Max U/B Set)

Target 1-3 more reps/set than last week.

Extra Credit

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

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