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

Announcements

We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.
We are hosting a Bring a Friend Day on Wednesday, March 16th. You may bring up to two friends to any class that day.
There will be no 6:30 pm weightlifting classes on Thursday, March 10th or Thursday, March 17th.

Strongpoint CrossFit – CrossFit

Warm-up

Musical Med Balls 5 minutes

Two rounds:

10 KB Swings

10 Goblet Squats

Mobility: smash party, Oly Wall

Weightlifting

Speed Front Squat (12×[email protected]% Straight Weight Only)

Metcon

Metcon (4 Rounds for reps)

In 3 minutes, complete as many rounds and reps as possible of:

15 Wall Ball (20/14)

10 Burpees

*Rest one minute*

**Repeat four times**

Accessory Work

Speed Sumo Deadlift (8×[email protected]% on :30 Straight Weight Only)

Back Rack Lunge (3×12)

Barbell positioned as in back squat

Kettlebell Snatch (3×8/arm)

Back Extension (3×20)

Cash Out

Band Pull Through (1×50)

Note band size

Extra Credit

Metcon (Time)

15-12-9

Row (cal)

Thruster (115/75)

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