April 16th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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April 16th, 2016 CrossFit WOD

April 16th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

9-7-5

Burpee

Hand Release Pushup

AbMat Sit Up

:30 second handstand hold (toes to wall)

Mobility: smash party, bando shoulder complex

Maximum Effort

Wide Grip Bench Press (Max in 18 minutes)

Metcon

Metcon (Time)

Five rounds for time:

5 Bar Muscle Ups

10 Handstand Push Ups

15 Box Jumps
Modify bar muscle ups with 1:1 jumping or banded or 2:1 Chest to Bar Pull Up

Accessory Work

Push Jerk (3×5 EOMOM @ 80%+)

Bench Press – 3 Board (3×6 close grip)

Quick pause on board before pressing out.

Strict Muscle Up (7×1 on :45 interval)

*No swing or kip

Cash Out

L-Sit (3xmax)

Extra Credit

Sandbag/Farmer/Run AMRAP 10 (AMRAP – Rounds and Reps)

10 minute AMRAP

100m Sandbag Run (80/60)

100m Farmer Walk (90/70)

100m Run
Each complete round of SB/FW/Run = 1 roun.

Each 100m = 1 rep.

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