July 3rd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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July 3rd, 2017 CrossFit WOD

July 3rd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

5 Push Press

Smash Party, Squat Holds

Weightlifting

Clean (5×[email protected]% E2M)

Metcon

Metcon (Time)

500m run

25 Thrusters (75/55)

5 Ring Muscle Ups

400m run

20 Thrusters

4 Ring Muscle Ups

300/15/3

200/10/2

100/5/1

Accessory Work

Overhead Squat (4×[email protected]%)

Target 5-10# increase from last week

Deficit Snatch Pull (4×[email protected]% of Snatch 1 RM)

3-4″ Deficit
Target 10-20# increase from last week

Russian Kettlebell Swing (3×10)

Superset with Toes to Bar

Weighted Toes to Bar (3×10)

Toes to Bar + Ankle Weights
Superset with Russian KBS

Extra Credit

Metcon (Time)

21-15-9

GH Sit Up

Back Extension

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