June 14th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

June 14th, 2017 CrossFit WOD

June 14th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 RDL

5 Hang Power Cleans

10 second ring support

10 second ring bottom hold

Smash Party, Posterior Chain Floss

Weightlifting

Power Clean + Hang Clean (4×1(1+1) @70% of CJ max E2M)

Complete one power clean from the floor, lower bar to above knee position and complete one hang squat clean.
Target 5-10# increase from last week.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Accessory Work

Touch and Go Box Squat (4×[email protected]% of Back Squat 1 RM)

Target 5-10# increase from last week.

Clean High Pull (4×[email protected]% of CJ 1RM)

Target 5-10# increase from last week.

Snatch Grip Upright Row (3×10)

Superset with Jumping Back Squat

Jumping Back Squat (3×[email protected]% of bodyweight)

Superset with snatch grip upright row

Extra Credit

Metcon (Calories)

EMOM 20

:15 Assault Bike Sprint

:45 Easy Pedal

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