April 25th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

April 25th, 2017 CrossFit WOD

April 25th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

200m run

50′ Bear Crawl

10 Med Ball Cleans

Smash Party, Post Chain Floss

Weightlifting

Halting Clean (5×[email protected]% of Clean 1 RM E2M)

Liftoff to knee, 2 second pause at knee, complete full clean

Metcon

Metcon (Time)

Five rounds for time:

10 Hang Power Cleans (115/75)

20 Kettlebell Swings (1.5/1)

40 Double Unders

Accessory Work

Back Squat (1×[email protected]%)

Back Squat (3×5 Drop Set)

Drop 15# if heavy set of 5 was 350+. Drop 10% if heavy set was below 350.

Push Jerk (5×[email protected]% of CJ max)

Strict Handstand Push Ups (3×10)

Superset with WG Pull Ups

Wide Grip Strict Pull Up (3×10)

Superset with strict HSPU

Isometric Back Extension (3x:30)

Extra Credit

Metcon (4 Rounds for time)

Two rounds:

600m run

Rest 2 minutes

300m run

Rest 6 minutes

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