June 16th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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June 16th, 2017 CrossFit WOD

June 16th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

50 Single Unders

20 Double Unders

5 Arch/Hollow

5 BB Thrusters

*Hang onto your jump rope.

Smash Party, Couch Stretch

Weightlifting

Front Squat (4×[email protected]% E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

4×3 minute rounds of:

5 Thrusters (115/75)

10 Pull Ups

30 Double Unders
Rest one minute between rounds.

Accessory Work

Snatch High Pull + Low Hang Snatch High Pull (4×1(1+2)@75% of Snatch 1RM)

Target 5-10# increase from last week.

Behind The Neck Jerk (3×[email protected]% of Jerk 1RM)

Core

Three rounds:

:30 Med Ball Sit Up

:30 Flutter Kicks

:30 V-Up

60 second plank

Extra Credit

Turkish Get Up (1×20)

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