April 27th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383


April 27th, 2017 CrossFit WOD

April 27th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility


Row Calories

KB Swing

Push Press

Smash Party, Banded Hip Extension


Power Clean (Build to a [email protected]%)

Power Clean (3×2 Drop Set)

Drop 25# if single is over 240. Drop 15# if single is under 240.


Metcon (Time)

1,000m row


Dumbbell Power Clean (50/35)

Dumbbell Shoulder to Overhead

Accessory Work

Deficit Snatch (7×[email protected]%)

3″ Deficit

Shoulder Press + Push Press (4×1(2+3)@40% of CJ 1 RM)

Yates Row (3×10)

Underhand Grip
Superset with lateral shoulder raise

Lateral Shoulder Raise (3×10)

Superset with Yates row

Strict Muscle Up + Strict Ring Dip (5×1(1+5))

Rest 90 seconds between sets

Extra Credit

Metcon (10 Rounds for reps)

Alternating EMOM 10

Even: 5 False Grip Ring Rows

Odd: 10 Ring Pushups
Maintain rigid midline. Scale reps if midline starts to break.

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