March 10th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 10th, 2016 CrossFit WOD

March 10th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Hip Activation:

20 Tube Walk Steps

10 Air Squats

20 Tube Walk Steps (opp way)

10 Air Squats

Two rounds:

10 Goblet Squats

10 KB Swings

Smash Party, Bando Hip

Weightlifting

Back Squat (15 minutes to build to a [email protected]%+)

Target 5-10# increase from last week.

Back Squat (1×5 Drop [email protected]%)

Target 5# increase from last week

Metcon

Metcon (Time)

Three rounds for time:

400m run

25 Burpees

Accessory Work

Clean (3×[email protected]%+)

Target 5-10# increase from last week.

Clean Deadlift (4×[email protected]% of Deadlift 1 RM)

Target 10-20# increase from last week.

Strict Toes-To-Bar (3×10)

Superset with med ball throws

Overhead Slam Ball Throw (3×10)

Soccer style
Superset with lateral throws & T2B

Lateral Slam Ball Throw (3×10)

Superset with OH Med Ball Throw & T2B

Extra Credit

800m Sled Drag (Time)

800m Sled Drag (135/90)

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