July 7th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

July 7th, 2017 CrossFit WOD

July 7th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Push Press

5 Press in Split

10 Band Pass Throughs

15 Pull Aparts

Smash Party, Super Front Rack

Weightlifting

Hang Clean & Jerk (4×1(2+1)@70% of CJ max)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

1,000m row

Four rounds of:

30 Alternating Front Rack DB Lunges (35/25)

15 DB Shoulder to Overhead
*20 minute cap.

Accessory Work

Pause Back Squat (4×[email protected]%)

Target 5-10# increase from last week.

Push Press (4×[email protected]% of CJ max)

Target 5-10# increase from last week.

Superset with Yates Row

Yates Row (3×8)

Underhand Grip
Superset with Push Press

Strict Chest to Bar Pull Up (3×8)

Superset with Strict Ring Dip

Strict Ring Dips (3×12)

Superset with Strict C2B

GHD Situps (3×10)

Superset with weighted plank

Weighted Plank (3x:45Su)

Add a plate or two!
Superset wtih GH Sit Up

Extra Credit

Metcon (Weight)

EMOM 10

Farmer Walk 50′

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