April 19th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

April 19th, 2016 CrossFit WOD

April 19th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

500m row

400m run

Two rounds:

5 Pull Ups

10 Push Ups

15 second HS hold

Mobility: smash party, banded OH

Maximum Effort

Push Press (20 minutes to establish 1 RM)

Metcon

Metcon (Time)

Five rounds for time:

3 Bar Muscle Ups

6 Toes to Bar

12 Handstand Push Ups

24 Double Unders
Modify BMU with 1:1 Banded or Jumping BMU or 2:1 Chest to Bar.

Accessory Work

Power Snatch + OHS + Snatch (10 rounds of 1 complex on 1:30)

Snatch (10 rounds @ 90% of complex on :30)

Shoulder Press (Axle Bar) (5 sets to est. 5 RM)

Weighted Toes to Bar (3x max reps. Rest 1:30)

Toes to Bar + Ankle Weights

Cash Out

Banded Crunches (1×100)

Note band size.

Extra Credit

1K row Time Trial (Time)

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