June 3rd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

June 3rd, 2017 CrossFit WOD

June 3rd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

12-9-6

Cal Row

Step Up

Jumping Back Squat

*Get a box out for each team.

Shooter’s Choice!

Weightlifting

Back Squat (4×[email protected]% E3M)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD! AMRAP 15

Partner A completes:

12 DB Snatch

15 Box Jumps

Metcon (Distance)

Partner B Completes AMRAP meters on the rower.
Switch when partner A completes round of 12 DB Snatch and 15 Box Jumps

Accessory Work

Power Snatch (3×[email protected]%)

Single Leg RDL (3×8/leg)

Hold Kettlebell or Dumbbell in opposite hand of planted foot.
Superset with DB Walking Lunge

Dumbbell Walking Lunge (3×20 steps)

Superset with single leg RDL

Strict Toes-To-Bar (3×10)

Superset with weighted plank

Weighted Plank (3 x 1 minute)

Add a plate or two!

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