July 31st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

July 31st, 2017 CrossFit WOD

July 31st, 2017 CrossFit WOD

Announcements

Nutrition program enrollment is open through Thursday 8/3. Contact Ryan with any questions and to get started.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Arch/Hollow

10 Goblet Squats

10 Alt Lunge Steps with Kettlebell

Smash Party, Couch Stretch

Weightlifting

Front Squat (4×[email protected]%+ E3M)

Target 10-20# increase from last week.

Metcon

Metcon (Time)

Complete 30 reps of each of the following:

Assault Bike Cal

Dumbbell Lunge (50/35)

Chest to Bar Pull Up

Dumbbell Clean

Pistol

Pull Up

Wall Ball
20 minute cap.

Accessory Work

Snatch (4×[email protected]%+)

Target 5-10# increase from last week.

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

12″ box
Target 5-10# increase from last week.

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 (8 Rounds for reps)

Four rounds of:

700m run

Rest 1:15

300m run

Rest 3:00
Count seconds as reps. My bad…

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