April 28th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

April 28th, 2017 CrossFit WOD

April 28th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds

3 Burpee Broad Jumps

5 Back Squats with mini-band

10 Tube Walks/direction

Smash Party, Squat Holds 4x:20

Weightlifting

Back Squat (4×[email protected]% E3M)

Metcon

Metcon (Time)

30-20-10

Pull Up

Box Jump (24/20)

Alternating DB Lunge (35/25)

Accessory Work

Clean & Jerk from Blocks Below Knee (Build to a [email protected]%)

Clean & Jerk from Blocks Below Knee (3×2 drop set )

Drop 25# if single was over 250. Drop 15# if single was below 250.

Sumo Deadlift (Build to a [email protected]%)

Sumo Deadlift (2×5 Drop Set)

Drop 45# if single is over 400#. Drop 35# if single is under 400#.

Cal Strength Extension (3×10)

Extra Credit

Metcon (Time)

Three rounds for time:

Farmer Walk 100′

6 Stone to Shoulder

Farmer Walk 100′

6 Tire Flips
Note loads for walk & stone in comments.

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