April 3rd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

April 3rd, 2017 CrossFit WOD

April 3rd, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 cardio

5 Inch Worms

6 Perfect Stretch

20 Tube Walk Steps

10 OH Squats with band

20 Tube Walk Steps

10 OH Squats with band

20 Monster Walk Steps (F)

20 Monster Walk Steps (B)

Smash Party, Squat Holds

Weightlifting

Back Squat (Wave Cycle with sets E2M)

Wave 1: 5@75%, 3@80%, 1@85%

Wave 2: 5@80%, 3@85%, 1@90%

Wave 3: 5@85%, 3@90%, 1@95%

*Add 5# across sets if you were able to successfully complete all sets last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 Wall Ball (20/14, 10’/9′)

10 Chest to Bar Pull Ups

5 OH Squats (95/65)

Accessory Work

Snatch from High Blocks (4×1@75% of 1RM Snatch)

Set blocks so bar rests in Power Position.
Target 5-10# increase from last week.

Tall Jerk (4×3@50% of CJ max)

Dip, drive, and pause with barbell at eye level, then Jerk.
Target 5-10# increase from last week.

Power Drop (3×10)

Superset with chin up

Chin Up (3×10)

Superset with Power Drop

Extra Credit

Metcon (No Measure)

Five rounds EMOM

Minute 1: 5 Strict HSPU

Minute 2: 10 Pistols (alt)

Minute 3: 10 Toes to Bar
*Note Rx/Sx, reps, and if all sets were completed.

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