June 5th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

June 5th, 2017 CrossFit WOD

June 5th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Ring Rows

5 Ring Dips

10 OHS

10 Pass Through

15 Pull Aparts

Smash Party/Keg, Bando Oly Wall

Weightlifting

Snatch (6×[email protected]% E2:30)

Metcon

Metcon (Time)

90 Double Unders

9 Power Snatch (115/75)

9 Bar Muscle Ups

70 Double Unders

7 Power Snatch

7 Bar Muscle Ups

50 Double Unders

5 Power Snatch

5 Bar Muscle Ups

Accessory Work

Clean from High Blocks (5×[email protected]%+)

Set blocks so that bar rests in the Power Position.
Target 5-10# increase from last week.

Seated Box Jump (3×5)

Start on a bench

Wide Grip Strict Pull Up (3×10)

Superset with Lateral Shoulder Raise.

Lateral Shoulder Raise (3×8)

Superset with wide grip pull up

Extra Credit

Metcon (8 Rounds for time)

Four rounds:

Run 700m

Rest 1:15

Run 300m

Rest 1:15

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