March 11th, 2016 CrossFit WOD - Strongpoint CrossFit

March 11th, 2016 CrossFit WOD

March 11th, 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

Four rounds:

:15 bird dog

:15 bird dog

:15 air squat

:15 broad jump

400m run

Mobility: smash party, super front rack

Weightlifting

Hang Clean (below knee) (1 rep EMOM x 15 minutes)

Start each rep with a deadlift

Metcon

Metcon (Time)

50 Double Unders

10 Power Cleans (155/105)

40 Double Unders

8Power Cleans

30 Double Unders

6 Power Cleans

20 Double Unders

4 Power Cleans

10 Double Unders

2 Power Cleans
Modify Double Unders with 2:1 single unders or 1:1 wall jumps

Accessory Work

Push Jerk (5×[email protected]% EOMOM)

Muscle Clean (4×4)

Clean High Pull (4×4)

GHD Oblique Crunch (3×12/side + Dumbbell)

Cash Out

Band Pull Aparts (1×100)

Note band size

Extra Credit

Metcon (2 Rounds for time)

2x800m run
Rx+ = vest

Rest 3 minutes between efforts.

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