June 22nd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

June 22nd, 2017 CrossFit WOD

June 22nd, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Ring Swings

7 Push Press

9 Front Squats

*50″ bear crawl between each round

Smash Party, Banded OH

Weightlifting

Front Squat + Thruster (4×1(2+1)@60% of Front Squat Max)

Metcon

Framanda (Time)

21 Thrusters

9 Ring Muscle Ups

15 Thrusters

7 Ring Muscle Ups

9 Thrusters

5 Ring Muscle Ups

Frelizabeth (Time)

21-15-9

Thruster (95/65)

Ring Dip

Accessory Work

Halting Snatch (Build to a single at 80%)

3 second pause at knee

Power Snatch (Drop set of 5 TNG [email protected]% of halting snatch )

Power Snatch (AMRAP :30 drop set)

Drop 10# from first drop set

Dumbbell Overhead Walking Lunge (4×8 steps)

Dumbbell Row – Single Arm (3×10/arm)

Chin Up (3×10)

Extra Credit

Metcon (4 Rounds for time)

4x400m
Rest 2 minutes between efforts

There are no comments yet, but you can be the first



Leave a Reply