June 7th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

June 7th, 2017 CrossFit WOD

June 7th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Strict Press

5 Push Press

5 Broad Jumps

:15 Handstand Hold

Smash Party, Banded OH

Weightlifting

Push Press + Push Jerk (4×1(2+1)@70% of Max Jerk)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Three rounds for time:

800m run

25 Handstand Pushups

Accessory Work

Chinese Snatch Pull + Hang Snatch (7×[email protected]% of Snatch 1RM)

Instructions: Floor to Knee – 3 sec concentric – 1 sec isometric at knee.

Perform a Chinese Style High Pull.

Lower the bar from the Power Position back to the knee – 5 sec eccentric. Hold for 1 sec isometric at knee, then perform a Hang Snatch

Target 5-10# increase from last week.

Bent Over Row (3×10)

Superset with Strict Ring Dips

Strict Ring Dips (3×10)

Superset with bent row

Extra Credit

Metcon (10 Rounds for reps)

Alternating EMOM

Even: 2 Strict Ring Muscle Ups

Odd: 10 Russian Kettlebell Swings (124/88)

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