April 10th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

April 10th, 2017 CrossFit WOD

April 10th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

5 Inch Worms

6 Perfect Stretch

20 Tube Walk Steps

10 Air Squats

20 Tube Walk Steps

10 Air Squats

20 Monster Walk Steps (F)

20 Monster Walk Steps (B)

Smash Party, Squat Holds

Weightlifting

Back Squat (Wave Cycle with sets E2M)

Wave 1: [email protected]%, [email protected]%, [email protected]%

Wave 2: [email protected]%, [email protected]%, [email protected]%

Wave 3: [email protected]%, [email protected]%, [email protected]%

*Add 5# across sets if you were able to successfully complete all sets last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

7 Thrusters (135/95)

14 Ball Slams (30/20)

21 Wall Ball (20/14 10/’9′)

Accessory Work

Snatch from High Blocks (4×[email protected]% of 1RM Snatch)

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

Tall Jerk (4×[email protected]% of CJ max)

Dip, drive, and pause with barbell at eye level, then Jerk.
Target 5-10# increase from last week.

Power Drop (3×10)

Superset with chin up

Chin Up (3×10)

Superset with Power Drop

Extra Credit

Metcon (6 Rounds for time)

Two rounds:

800m run

R. :45

800m Run

R:45

800m Run
Rest :45 between sets and 5:00 between rounds. Hold pace +/- 8 seconds each interval.

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