June 12th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

June 12th, 2017 CrossFit WOD

June 12th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Strict Press

5 Push Press

10 Pass Through

:15 Handstand Hold

Smash Party, Banded OH

Weightlifting

Push Press + Push Jerk (4×1(2+1)@70% of Max Jerk)

Target 5-10# increase from last week.

Metcon

Handstand Push Up Helen (Time)

Three rounds for time of:

400m run

21 Kettlebell Swings

12 Handstand Push Ups

Accessory Work

Chinese Snatch Pull + Hang Snatch (7×1@70% of Snatch 1RM)

Instructions: Floor to Knee – 3 sec concentric – 1 sec isometric at knee.

Perform a Chinese Style High Pull.

Lower the bar from the Power Position back to the knee – 5 sec eccentric. Hold for 1 sec isometric at knee, then perform a Hang Snatch

Target 5-10# increase from last week.

Bent Over Row (3×10)

Superset with Strict Ring Dips

Strict Ring Dips (3×10)

Superset with bent row

Extra Credit

Metcon (4 Rounds for time)

Four rounds of:

500m row
Rest 2 minutes between efforts.

There are no comments yet, but you can be the first



Leave a Reply