July 5th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

July 5th, 2016 CrossFit WOD

July 5th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 Overhead Squat

Smash Party, Banded OH

Weightlifting

Hang Power Snatch (15 minutes to work to max double)

Metcon

Metcon (3 Rounds for reps)

Three four-minute AMRAPs:

6 Box Jumps (30/24)

12 Dumbbell Snatch (55/35)

*Rest one minute between rounds

Accessory Work

Snatch (2 EMOM 10)

GHD Situps (3×25)

Back Extension (3×20)

Prison Rules Power Snatch (Weight)

16 rounds

2 Touch and Go Power Snatch every 15 seconds

Cash Out

Hollow Rocks (3x:30 on/:30 off)

Extra Credit

Metcon (Time)

30 Cal Airdyne

30 Cal Row

30 Stone to Shoulder (115/70)

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