June 20th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

June 20th, 2017 CrossFit WOD

June 20th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

9-6-3

Calorie Row

Push Up

Strict Pull Up

Smash Party/Keg Drill, Oly Wall

Weightlifting

Hang Snatch (1 Rep EMOM [email protected]%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 14

1,000m row

3 Burpee Box Overs (30/24)

3 Chest to Bar Pull Ups

6 Burpee Box Overs

6 Chest to Bar

9/9

12/12…

Continuing to add three reps per round until time expires.

Accessory Work

Front Squat (Build to a [email protected]%)

Front Squat (2×2 Drop Set)

Drop 25# if sinlge was 249-. Drop 35# if single was 250+.

Dumbbell Box Jump (4×5)

Superset with seated box jump.

*Land on your feet, not your shins.*

Seated Box Jump (4×5)

Start on a bench
Superset with Dumbbell Box Jump

Weighted Pistol (3×8/leg)

Superset with GH Raise

Glute-Ham Raises (3×10)

Superset with weighted pistol

Extra Credit

4x800m (4 Rounds for time)

4x800m

Rest 3 minutes between efforts.

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