April 7th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

April 7th, 2017 CrossFit WOD

April 7th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

Smash Party, Super Front Rack

Weightlifting

Clean (4×[email protected]%+ E2:30)

Target 5-10# increase from last week.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Accessory Work

Back Squat (5×[email protected]%)

Shoulder Press + Push Press (4×1(1+4)@55% of CJ Max)

Push Up & Prone Dumbbell Row (3×10)

Extra Credit

Metcon (6 Rounds for time)

Three minutes max meter sled RUN

Rest 2 minutes

Three minutes max meter sled RUN

Rest 2 minutes

Two minutes max meter sled PULL

Rest 2 minutes

Two minutes max meter sled PULL

Rest 2 minutes

One minute max meter sled PULL

Rest 2 minutes

One minute max meter sled PULL

Donezo.
Run should be a moderate weight that allows you to keep moving for the whole three minutes. Add weight for two-minute pull. Add weight again for one-minute pull. *Add distance to notes… 🙁

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