April 24th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

April 24th, 2017 CrossFit WOD

April 24th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Arch/Hollow

7 Pass Through

9 OHS

Smash Party/Keg, Oly Wall Squat

Weightlifting

Hang Snatch (5×[email protected]%)

Work off of 60% of your Snatch 1 RM. 2 reps E2M.

Metcon

Metcon (3 Rounds for reps)

Three five-minute rounds for reps of:

3 Power Snatch (115/75)

6 Pistols (alt)

9 Toes to Bar

Rest 1 minute between rounds

Accessory Work

Front Squat (3×[email protected]%)

Stiff Leg Deadlift (3×[email protected]% of Deadlift 1RM)

Push Up & Prone Dumbbell Row (3×8/Side)

Core

Three rounds:

10 GH Sit Ups

10 Russian Twists/Side

10 V-Up

1 minute plank

Extra Credit

Chest-To-Bar Pull-ups (10 sets of 20% max strict, 20% max kipping E:90)

Perform as complex without removing hands from bar. If your max strict C2B is 1-5, do one strict and then 20% of kipping max (i.e. 2 if max C2B is 10). The minimum work requirement is 1:1 each round. Use band if necessary.

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