June 29th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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June 29th, 2016 CrossFit WOD

June 29th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Hang Power Cleans

7 Front Squats

9 Pushups

Mobility: smash party, super front rack

Weightlifting

Clean (15 minutes to work to heavy triple)

Metcon

Metcon (Time)

2 Power Cleans (135/95)

Round of Cindy (5 Pull Ups, 10 Pushups, 15 Air Squats)

4 Power Cleans

Round of Cindy

6 Power Cleans

Round of Cindy

8 Power Cleans

Round of Cindy

10 Power Cleans

Round of Cindy

Donezo.
*20 minute cap! Incomplete reps add 1 second to time cap.

Accessory Work

Clean Pull (5×3 @ 100%)

Pendlay Row (4×6)

Prison Rules Clean & Jerk (Weight)

Complete 2 Touch and Go Clean & Jerk every :15 for 4 minutes

Cash Out

Plank on Rings (3 minutes)

Set rings 1-2″ off floor, rotate wrists forward and plank

Extra Credit

25m Sled Push/50m Run AMRAP 10 (AMRAP – Rounds)

10 minute AMRAP

25m Sled Push (180/135)

50m run

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