June 21st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

June 21st, 2017 CrossFit WOD

June 21st, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

75 Single Unders

20 Double Unders

3 Inch Worms

10 KB Swings

Smash Party, Post Chain Floss

Weightlifting

Deadlift (4×3@75% E3M)

Metcon

Metcon (Time)

Five rounds for time:

5 Deadlift (315/215)

50 Double Unders

Accessory Work

Power Clean (Build to a single @80%)

Power Clean (2×3 Drop Set)

Decrease 35# if single was over 240+. Decrease 25# if single was 239-.

Split Jerk (4×3@70%)

Core

Three rounds:

:30 Bicycles

:30 Reverse Crunch

:30 Rolling Plank

:30 Break

Extra Credit

Metcon (2 Rounds for reps)

EMOM 12

Even: 15/12 Cal Assault Bike

Odd: 6 (Heavy) DB Snatches
Record calories as score 1 and weight of DB as score 2.

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