April 26th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

April 26th, 2017 CrossFit WOD

April 26th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

5 Inch Worm

6 Perfect Stretch

9-7-5

Arch/Hollow

Front Squat

Push Press

Smash Party, Banded OH

Weightlifting

Two Front Squat + One Jerk (4×2 (2+1)@80% of CJ Max)

Metcon

Metcon (Time)

Three rounds for time:

15 Front Squat (135/95)

15 Chest to Bar Pull Ups

400m run
20 minute cap.

Accessory Work

Snatch from Blocks Below Knee (Build to a single@85%)

Set blocks so bar rests below knees

Snatch from Blocks Below Knee (3×2 Drop Set)

Set blocks so bar rests below knees
Drop 10% off of single.

Deficit Deadlift (4×5@60% of Deadlift 1 RM)

Core

Three rounds:

20 V-Up

20 Reverse Crunch

20 Rolling Planks

Extra Credit

Metcon (AMRAP – Reps)

Max Watts on Assault Bike
Warm up & pedal easy for 3-5 minutes. Build to a max effort wattage. Stop when it starts coming down. Fill in highest watts attained as “reps.”

Three-minute Assault Bike Test (Calories)

Pedal max calories in three minutes.
Get a full recovery from max watts test prior to three-minute test.

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