5th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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5th, 2016 CrossFit WOD

5th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Three rounds:

5 broad jumps

10 KB swings

10 KB high pull

Mobility: smash party, super front rack.

Weightlifting

Power Clean (3 reps EMOM x 5 minutes @70-75%)

Power Clean (2 reps EMOM x 5 minutes @80-85%)

Power Clean (1 rep EMOM x 5 minutes @90%+)

Metcon

Metcon (Time)

60 cal row

Five rounds of:

12 Hang Power Cleans (95/65)

12 Sumo Deadlift High Pull

Accessory Work

Power Snatch from blocks (above knee) (5×3)

L-Sit Pull-ups (5 reps E3M (minute 1))

GHD Situps (15 reps E3M (minute 2))

Legless Rope Climb (1 climb E3M (minute 3))

Cash Out

Banded Hamstring Curls (1×50)

Note band size.

Extra Credit

10 minute Assault Bike test (Calories)

Max class in 10 minutes
Max cals not class…

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