June 19th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

June 19th, 2017 CrossFit WOD

June 19th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

10 Rolling Planks with Reach Through

10 Thoracic High Fives

10 Band Pass Throughs

15 Pull Aparts

Smash Party, Super Front Rack

Weightlifting

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

Metcon

Metcon (Time)

Three rounds for time:

50 Wall Balls (20/14, 10’/9′)

10 Clean & Jerk (135/95)
*20 minute cap.

Accessory Work

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

*Three second pause

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

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

1K row Time Trial (Time)

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