April 13th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

April 13th, 2017 CrossFit WOD

April 13th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Arch/Hollow

10 Goblet Squats

10 Walking Lunge Steps

Smash Party, Couch Stretch

Weightlifting

Paused Front Squat (4×[email protected]% of Front Squat 1RM E2:30)

2 second pause each rep. Target 5-10# increase from last week.

Metcon

Metcon (Time)

500m run

20 Front Rack Lunges (115/75)

10 Chest to Bar Pull Ups

400m run

16 Front Rack Lunges

8 Chest to Bar

300m run

12 Front Rack Lunges

6 Chest to Bar

200m run

8 Front Rack Lunges

4 Chest to Bar

100m run

4 Front Rack Lunges

2 Chest to Bar

Accessory Work

Power Snatch from Blocks (Power Position) (5×[email protected]% of Snatch 1RM)

Set blocks so bar starts out just below hips in Power Position
Target 5-10# increase from last week.

Staggered Stance Good Morning (3×10)

Superset with Barbell Retract & Row. Target 5-10# increase from last week.

Barbell Row

*Add retraction of scapula each row.

**Superset with Staggered Stance Good Morning

Target 5-10# increase from last week.

Extra Credit

Jerk Grip Isometric Holds (4x:[email protected]% of bodyweight)

Hold bar overhead in split position. Target 5# increase from last week.

Farmer’s Carry (4x100m)

*Superset with Jerk Iso Hold

**Use equivilent in pounds of kilo total of Jerk Iso Hold for dumbbells or handles.

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