April 22nd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

April 22nd, 2016 CrossFit WOD

April 22nd, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

:15 Jumping Jacks

:15 Mountain Climbers

:15 OH Squat

:15 Snatch Grip Push Press

Four rounds:

:30 plank

:15 side plank

:15 side plank

Mobility: smash party, keg drill

Weightlifting

Snatch (3 Position Complex E2M x 6)

Hang Above Knee

Hang Below Knee

Floor

Metcon (AMRAP – Reps)

Max reps in 90 seconds

Hang Snatch (above knee) @ 85% of complex max for day

Metcon

Metcon (Time)

20 Dumbbell Snatch/alt (55/35)

10 Burpees

18 DB Snatch

9 Burpees over Dumbbell

16/8, 14/7, 12/6, 10/5, 8/4, 6/3, 4/2

2 DB Snatch

1 Burpee over Dumbbell

Donezo.

Accessory Work

Push Jerk (3×[email protected]% +)

Pendlay Row (3×5)

L-Sit (8x:10 on/:20 off)

Cash Out

Metcon (Time)

50 cal row sprint

Extra Credit

Tire Flip (5 reps EMOM )

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