July 6th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

July 6th, 2016 CrossFit WOD

July 6th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

75 Single Unders

25 Double Unders

15 Air Squats

:15 Ring Support (Dip or Plank)

Smash Party, Super Front Rack

Weightlifting

Clean (15 minutes to work to 2 RM)

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
*Ring Muscle Ups. Modify with jumping MU, MU progressions, or 2:1 Ring Dip or Dip.

Accessory Work

Clean Pull (5×[email protected]%)

Pendlay Row (5×3)

Prison Rules Clean & Jerk (Weight)

Complete 2 Touch and Go Clean & Jerk every :15 for 4 minutes

Cash Out

Ring Rows (40 reps. Break into sets as needed.)

Extra Credit

Metcon (Weight)

10 minute EMOM

25m Sled Push

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