June 26th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

June 26th, 2017 CrossFit WOD

June 26th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Strict Pull Ups

7 Wall Ball Shots

9 KB Swings

Smash Party, Post Chain Floss

Weightlifting

Deadlift (4×[email protected]% E3M)

Target 10-20# increase from last week.

Metcon

Metcon (Time)

12-9-6-3

Deadlift (275/185)

Burpee Box Jump (24/20)

then…

50 Wall Walls (20/14)

30 Pull Ups
20 minute cap

Accessory Work

Power Clean (Build to a single @80%)

Target 5-10# increase from last week.

Power Clean (2×3 Drop Set)

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

Split Jerk (4×[email protected]%)

Target 5-10# increase from last week.

Core

Three rounds:

:30 Bicycles

:30 Reverse Crunch

:30 Rolling Plank

:30 Break

Extra Credit

Metcon (Weight)

EMOM 10

50′ Yoke Carry
Record calories as score 1 and weight of DB as score 2.

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