June 27th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

June 27th, 2017 CrossFit WOD

June 27th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

Smash Party, Squat Holds

Weightlifting

Clean (4×[email protected]% E3M)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

5 Front Squats (155/105)

10 Ring Dips

300m run

Accessory Work

Overhead Squat (4×[email protected]%)

Target 5-10# increase from last week

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

3-4″ Deficit
Target 10-20# increase from last week

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 (Distance)

Four rounds:

4×4:00 row

Row easy 1 minute between intervals

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