June 23rd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

June 23rd, 2017 CrossFit WOD

June 23rd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

50 Single Unders

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

Smash Party, Squat Holds

Weightlifting

Clean (3×[email protected]% E3M)

Metcon

Metcon (Time)

Three rounds for time:

800m run

25 Pull Ups
24 minute cap.

Accessory Work

Overhead Squat (4×[email protected]%)

Deficit Snatch Pull (4×[email protected]% of Snatch 1 RM)

3-4″ Deficit

Russian Kettlebell Swing (3×10)

Superset with Toes to Bar

Weighted Toes to Bar (3×10)

Toes to Bar + Ankle Weights
Superset with Russian KBS

Extra Credit

Metcon (Weight)

EMOM 10

25m sled push

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