April 11th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

April 11th, 2016 CrossFit WOD

April 11th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

:15 jumping jacks

:15 lunges

:15 KB swing (light)

:15 goblet squat

Four rounds:

:15 bird dog

:15 bird dog

:15 side plank

:15 side plank

Mobility: smash party, Oly wall

Maximum Effort

Back Squat + Mini Bands (Max effort single in 20 minutes)

*Red bands

Metcon

Metcon (Time)

Five rounds for time:

5 Back Squat (185/125)

10 Deadlift

15 Wall Ball (20/14)

Accessory Work

Snatch (EMOM 10)

Snatch (1 rep every :45 x 10 reps)

Use 80% of heaviest load from 10 minute EMOM

Front Rack Log Bar Lunge (3×12 (alternating))

Russian Kettlebell Swing (5×10 EMOM (3/2))

Cash Out

GHD Situps (3×25)

Extra Credit

10 minute AMRAP OHL & Run (AMRAP – Rounds)

AMRAP 10

25′ Overhead Lunge (95/65)

100m run

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