June 15th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

June 15th, 2017 CrossFit WOD

June 15th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Pass Through

15 Pull Apart

Two rounds:

5 OHS

5 Snatch Balance

5 Press in Snatch

Smash Party/Keg, Bando Oly Wall

Weightlifting

Snatch (20 minutes to build to a max effort single)

Metcon

Metcon (Time)

2-20 by twos of:

Kettlebell Snatch (1.5/1)

Burpee
Split kettlebell snatches in each hand.

**20 minute cap**

Incomplete reps = 1 second added to cap at the end of 20 minutes.

Accessory Work

Clean from High Blocks (5×[email protected]%+)

Set blocks so that bar rests in the Power Position.
Target 5-10# increase from last week.

Pistols (3×20)

Superset with seated box jumps

Seated Box Jump (3×5)

Start on a bench
Superset with pistols

Wide Grip Strict Pull Up (3×10)

Superset with Lateral Shoulder Raise.

Lateral Shoulder Raise (3×8)

Superset with wide grip pull up

Metcon (9 Rounds for time)

Three rounds:

400m run

Rest 1:15

300m run

Rest 1.15

200m run

Rest 3 minutes

Extra Credit

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