June 30th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

June 30th, 2017 CrossFit WOD

June 30th, 2017 CrossFit WOD

Announcements

We will be running modified hours on Independence Day, July 4th 2017. CrossFit classes will be at 8 & 9 am and New You will be at 10 am. We will have open gym from 10 am until 12:30 pm.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Press in Split

10 Thoracic High Fives

10 Band Pass Throughs

15 Pull Aparts

Smash Party, Super Front Rack

Weightlifting

Hang Clean & Jerk (4×1(2+1)@70% of CJ max)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Six rounds for time:

3 Bar Muscle Ups

6 Hang Power Clean & Jerks (115/75)

9 Handstand Pushups
*20 minute cap.

Accessory Work

Pause Back Squat (4×3@75%)

Target 5-10# increase from last week.

Push Press (4×3@65% of CJ max)

Target 5-10# increase from last week.

Superset with Yates Row

Yates Row (3×8)

Underhand Grip
Superset with Push Press

Strict Chest to Bar Pull Up (3×8)

Superset with Strict Ring Dip

Strict Ring Dips (3×12)

Superset with Strict C2B

GHD Situps (3×10)

Superset with weighted plank

Weighted Plank (3x:45Su)

Add a plate or two!
Superset wtih GH Sit Up

Extra Credit

Metcon (8 Rounds for reps)

8x200m run

Rest 1 minute between efforts

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