July 29th, 2016 CrossFit WOD - Strongpoint CrossFit

July 29th, 2016 CrossFit WOD

July 29th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

7-5-3

Front Squat

Burpee Broad Jump

Overhead Squat

Smash Party/Keg Drill, Super Front Rack

Weightlifting

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

Metcon

Metcon (Time)

Three rounds for time:

21 Ball Slams (30/20)

12 Overhead Squat (115/75)

400m run

Accessory Work

Clean from Blocks Above Knee (5×3)

Set blocks so bar rests just above knees

Clean Pull from High Blocks (5×3)

Place blocks so bar rests in the Power Position

Bulgarian Split Squat (3×8/leg)

Specify dumbbell or barbell

Pistols (3×20)

*Work progression in place of full pistols if unable to complete Rx movement

Cash Out

Wheel of Pain (Max reps in 2 minutes)

Extra Credit

Metcon (Time)

15-12-9

Russian Kettlebell Swing (124/88)

Wall Ball (30/20)

Med Ball Over Shoulder (80/50)

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