April 4th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

April 4th, 2017 CrossFit WOD

April 4th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

2 rounds shoulder activation:

10 Pass Through

15 Pull Aparts

3 rounds

5 Snatch Grip RDL

5 Hang Power Snatch from PP

5 Overhead Squats

Smash Party/Keg, Oly Wall

Weightlifting

Snatch Grip Deadlift to Power Position + Low Hang Snatch (4×[email protected]% E2:30)

Target 5-10 increase from last week.

Metcon

Metcon (Time)

1000m row

2 rounds:

30 Dumbbell Snatches (Alt, 55/35)

30 Burpees

Accessory Work

Power Clean (Build to a [email protected] 75%)

Target 5-10 increase from last week.

Power Clean (2×2 drop set)

Target 5# increase from last week.

Snatch Grip Romanian Deadlift (4×[email protected]% of Snatch 1 RM)

Target 5-10# increase from last week.

Seated Box Jump (3×5)

Start on a bench
Superset with with dumbbell split squat.

Dumbbell Split squat (3×8)

Superset with seated box jump

Extra Credit

Metcon (9 Rounds for time)

Run 300 Meter (mile TT pace)

Run 100 Meter (easy)

Sprint 100 Meter

Rest 5 minutes

Run 300 Meter (mile TT pace)

Run 100 Meter (easy)

Sprint 100 Meter

Rest 5 minutes

Run 300 Meter (mile TT pace)

Run 100 Meter (easy)

Sprint 100 Meter

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