June 6th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

June 6th, 2017 CrossFit WOD

June 6th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

8 Goblet Squats

8 Walking Lunge Steps with KB

8 Step Ups

*Set up your own box

Smash Party, Couch Stretch

Weightlifting

Front Squat (4×[email protected]% E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Two rounds for time:

*15 Box Hurdles (30/24)

30 Dumbbell OH Lunges (50/35)

15 Box Hurdles

30 Pistols
*You may put hands on top of box on the hurdle.

Accessory Work

Snatch High Pull + Low Hang Snatch High Pull (4×1(1+2)@75% of Snatch 1RM)

Target 5-10# increase from last week.

Behind The Neck Jerk (3×[email protected]% of Jerk 1RM)

Core

Three rounds:

:30 Med Ball Sit Up

:30 Flutter Kicks

:30 V-Up

60 second plank

Turkish Get Up (1×20)

Extra Credit

Metcon (Time)

Three rounds for time:

100m Sled Push

10 Tire Flips

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