June 1st, 2017 CrossFit WOD - Strongpoint CrossFit

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June 1st, 2017 CrossFit WOD

June 1st, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

:60 row

10 Wall Ball

2 Inch Worms

2 Perfect Stretch

Smash Party, Couch Stretch

Weightlifting

Front Squat (4×[email protected]% E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Four rounds for time:

30 Ball Slams (30/20)

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

10 Dumbbell Thrusters (50/35)
20 minute cap.

Accessory Work

Snatch High Pull + Low Hang Snatch High Pull (4×1(1+2)@75% of Snatch 1RM)

Target 5-10# increase from last week.

Behind The Neck Jerk (3×[email protected]% of Jerk 1RM)

Strict & Kipping HSPU (3 Sets of 50% + 50%)

For instance, if max U/B strict set is 10 and kipping is 20, you would do three sets of 5 and 10. Rest as needed between sets (2-3 minutes)

Target 1 additional strict HSPU and 2 additional kipping HSPU from last week.

Extra Credit

Three rounds:

:30 Med Ball Sit Up

:30 Flutter Kicks

:30 V-Up

60 second plank

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