April 14th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

April 14th, 2017 CrossFit WOD

April 14th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Practice your dubs and hang onto that rope!

Three rounds:

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

Smash Party, Super Front Rack

Weightlifting

Clean (4×[email protected]%+ E2:30)

Target 5-10# increase from last week.

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Prison Rules Squat Clean (Weight)

Complete 2 Squat Cleans every 15 seconds for 16 rounds.

Accessory Work

Back Squat (5×[email protected]%)

Shoulder Press + Push Press (4×1(1+4)@55% of CJ Max)

Extra Credit

Push Up & Prone Dumbbell Row (3×10)

Metcon (6 Rounds for time)

Run 2000 Meters

Rest 4 minutes

Run 400 Meters

Rest 4 minutes

Run 1600 Meters

Rest 4 minutes

Run 300 Meters

Rest 4 minutes

Run 1000 Meters

Rest 4 minutes

Run 200 Meters

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