April 12th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

April 12th, 2017 CrossFit WOD

April 12th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

50 Single Unders

20 Double Unders

Two rounds:

10 Step Ups (get your own box)

10 H2H Swings

15 Banded Good Mornings

Smash Party, Post Chain Floss

Weightlifting

Deadlift (Build to a [email protected] 90% of 1RM)

Target 10-20# increase from last week.

Deadlift (Max reps drop set)

Drop 45# if single was above 330. Drop 35# if single was below 330.

Metcon

Metcon (Time)

Five rounds for time:

9 Toes to Bar

12 KB Snatch (6/side, 1.5/1)

15 Box Jumps (24/20)

Accessory Work

Thruster (Build to a [email protected]% of CJ max)

Target 5-10# increase from last week.

Thruster (2×2 Drop Set)

Drop 30# if single was over 220. Drop 20# if single is below 220.

Back Squat to Box (Box Squat) (4×[email protected]% of Back Squat 1RM)

Quick pause on box before standing up.
Target 5-10# increase from last week.

Dumbbell Overhead Press – Seated (3×12)

Dumbbell Row – Single Arm (3×10/arm)

Extra Credit

Metcon (Time)

15-12-9

Ski Erg Cal

GH Sit Up

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