July 4th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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July 4th, 2017 CrossFit WOD

July 4th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 Strict Pull Ups

5 Arch/Hollow

7 KB Swings

10 Step Ups (Get your own box and hang onto it for the workout)

Smash Party, Post Chain Floss

Metcon

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225#

20 Box Jumps, 24″

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here

Accessory Work

Deadlift (4×[email protected]% E3M)

Target 10-20# increase from last week.

Power Clean (Build to a single @80%)

Target 5-10# increase from last week.

Power Clean (2×3 Drop Set)

Decrease 35# if single was over 240+. Decrease 25# if single was 239-.

Split Jerk (4×[email protected]%)

Target 5-10# increase from last week.

Extra Credit

Core

Three rounds:

:30 Bicycles

:30 Reverse Crunch

:30 Rolling Plank

:30 Break

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