July 5th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

July 5th, 2017 CrossFit WOD

July 5th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Front Squat

5 Push Press

10 Walking Lunges Steps

Smash Party, Banded OH

Weightlifting

Front Squat + Thruster (4×1(2+1)@60% of Front Squat Max)

Target 10-20# increase from last week.

Metcon

Metcon (Time)

50 Wall Ball (20/14, 10’/9′)

40 Toes to Bar

30 Front Squat (135/95)

20 Toes to Bar

10 Squat Cleans

Accessory Work

Halting Snatch (Build to a single at 80%)

3 second pause at knee
Target 5-10# increase from last week

Power Snatch (Drop set of 5 TNG [email protected]% of halting snatch )

Power Snatch (AMRAP :30 drop set)

Drop 10# from first drop set

Dumbbell Overhead Walking Lunge (4×8 steps)

Dumbbell Row – Single Arm (3×10/arm)

Chin Up (3×10)

Extra Credit

Metcon (Distance)

10 rounds:

1 minute row sprint

1 minute row easy

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