April 17th, 2017 CrossFit WOD - Strongpoint CrossFit

April 17th, 2017 CrossFit WOD

April 17th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

5 Inch Worms

6 Perfect Stretch

20 Tube Walk Steps

10 Air Squats

20 Tube Walk Steps

10 Air Squats

20 Monster Walk Steps (F)

20 Monster Walk Steps (B)

Smash Party, Squat Holds

Weightlifting

Back Squat (Wave Cycle with sets E2M)

Wave 1: [email protected]%, [email protected]%, [email protected]%

Wave 2: [email protected]%, [email protected]%, [email protected]%

Wave 3: [email protected]%, [email protected]%, [email protected]%

*Add 5# across sets if you were able to successfully complete all sets last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

8 OH Lunges (95/65)

8 Chest to Bar Pull Ups

8 OH Lunges

8 Toes to Bar

Accessory Work

Snatch from High Blocks (4×[email protected]% of 1RM Snatch)

Set blocks so bar rests in Power Position.
Target 5-10# increase from last week.

Tall Jerk (4×[email protected]% of CJ max)

Dip, drive, and pause with barbell at eye level, then Jerk.
Target 5-10# increase from last week.

Power Drop (3×10)

Superset with chin up

Chin Up (3×10)

Superset with Power Drop

Extra Credit

2,000m Ski Erg Time Trial (Time)

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