February 27th, 2017 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

February 27th, 2017

February 27th, 2017

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Three rounds:

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Press in Split

Smash Party, Squat Holds 4x:20

Weightlifting

3 Squat Clean + 1 Jerk (4×1(3+1)@70% of CJ 1 RM)

Metcon

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
Rest 2 minutes after 11.3

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

5 Power Cleans (165/110)

10 Toes to Bar

15 Wall Ball (20/14, 10/9)

Accessory Work

Pause Back Squat

[email protected]% of Back Squat 1RM
2 second pause

Deficit Snatch Pull (3×[email protected]% of Snatch 1 RM)

3-4″ Deficit

Burpee Box Over (3×10)

Wide Grip Strict Pull Up (3×8-12)

Superset with Burpee Box Jumps

Extra Credit

Metcon (12 Rounds for time)

5x400m run

Rest :40 between each 400 and 5 minutes after set

4x400m run

Rest :40 between each 400 and 5 minutes after set

3x400m run

Rest :40 between each 400
Hold pace +/- 5 seconds

There are no comments yet, but you can be the first



Leave a Reply