June 9th, 2017 CrossFit WOD - Strongpoint CrossFit

June 9th, 2017 CrossFit WOD

June 9th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Deadlift

5 Hang Power Cleans

5 Front Squats

Smash Party, Posterior Chain Floss

Weightlifting

Power Clean + Hang Clean (4×1(1+1) @70% of CJ max E2M)

Complete one power clean from the floor, lower bar to above knee position and complete one hang squat clean.
Target 5-10# increase from last week.

Metcon

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

Accessory Work

Touch and Go Box Squat (4×[email protected]% of Back Squat 1 RM)

Target 5-10# increase from last week.

Clean High Pull (4×[email protected]% of CJ 1RM)

Target 5-10# increase from last week.

Snatch Grip Upright Row (3×10)

Superset with Jumping Back Squat

Jumping Back Squat (3×[email protected]% of bodyweight)

Superset with snatch grip upright row

Extra Credit

Metcon (Distance)

25 minute run
Run 25 minutes at an easy to moderate pace. Rest 5 minutes before sprint portion.

Metcon (Time)

6x40m

*Walk to start and rest 1 minute between efforts.

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