April 21st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

April 21st, 2017 CrossFit WOD

April 21st, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Hang Power Cleans

7 Ring Swings

9 Air Squats

Smash Party, Super Front Rack

Weightlifting

Clean (4×[email protected]%+ E2:30)

Target 5-10# increase from last week.

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Modify Muscle Ups with 1:1 progressions or 3:1 Ring Dips or Dips

Accessory Work

Back Squat (5×[email protected]%)

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

Push Up & Prone Dumbbell Row (3×10)

Extra Credit

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

50m Sled Pull (180/135)

10 Med Ball Over the Shoulder (100/80)

50m Sled Push (180/135)

10 Axle Ground to Overhead (95/65)
Long axles are 25#. Stubby Axles are 17#.

There are no comments yet, but you can be the first



Leave a Reply