June 28th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

June 28th, 2017 CrossFit WOD

June 28th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

3 Rounds:

5 Pass Through

5 Overhead Squats

5 Squatting Pass Throughs

5 Press in Snatch

10 Pull Aparts

Smash Party/Keg Drill, Oly Wall

Weightlifting

Hang Snatch (7×1 E1:15@85% of Snatch 1 RM)

Metcon

Metcon (Time)

30 Cal Assault Bike

40 Double Unders

30 Dumbbell STOH (50/35)

40 Double Unders

30 Toes to Bar

40 Double Unders

30 Power Snatch (95/65)

40 Double Unders
20 min time cap

Accessory Work

Front Squat (Build to a single@85%)

Target 5-10# increase from last week.

Front Squat (2×2 Drop Set)

Drop 25# if single was 249-. Drop 35# if single was 250+.

Dumbbell Box Jump (4×5)

Superset with seated box jump.

*Land on your feet, not your shins.*

Seated Box Jump (4×5)

Start on a bench
Superset with Dumbbell Box Jump

Weighted Pistol (3×8/leg)

Superset with GH Raise

Glute-Ham Raises (3×10)

Superset with weighted pistol

Extra Credit

Metcon (3 Rounds for time)

Three rounds, each for time:

1200m run

Rest 3 minutes between efforts

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