Author: 321go

June 21st, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 3 Burpee Broad Jumps 6 Goblet Squats 9 KB Swings Smash Party, Post Chain Floss Weightlifting Three-position Clean Complex (5×1(1+1+1) E3M) Above Knee – Below Knee – FloorStart at or about 60% and add weight each round. Metcon Metcon (Time) Three rounds …
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June 8th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 3 Strict Pull Ups 5 Press 7 Pushups Smash Party, Banded OH Weightlifting Shoulder Press (15 minutes to establish 1 RM) Shoulder Press (AMRAP@80% of best single) Metcon Metcon (Time) 21 Handstand Pushups 9 Pull Ups 600m run 15 HSPU 15 Pull …
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June 7th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 3 Burpee Broad Jumps 6 Goblet Squats 9 KB Swings Smash Party, Post Chain Floss Weightlifting Three-position Clean Complex (10×1(1+1+1) E2M ) Above Knee – Below Knee – FloorStart at or about 50% and add weight each round. Metcon Metcon (Time) 5 …
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June 6th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Two rounds: 5 Front Squats 10 Alternating Box Step Overs 10 Walking Lunges Smash Party, Couch Stretch Weightlifting Front Squat (15 minutes to build to a heavy 5 rep) Pause 2 seconds first rep. Target 75-80%. Front Squat (1×5+@80% of heavy 5 rep) Metcon …
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June 5th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 5 Pressing Snatch Balance 5 Press in Snatch 10 Pass Throughs 15 Pull Aparts Smash Party, Oly Wall Metcon Metcon (Time) Five rounds for time: 10 Toes to Bar 20 Dumbbell Snatch (50/35, alt.) 40 Double Unders Weightlifting Three-Position Snatch Complex (10×1 …
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