March 12th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

March 12th, 2016 CrossFit WOD

March 12th, 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

Five minutes cardio

Two rounds:

10 Hollow Rocks

10 Supermans

10 PVC Pass Throughs

10 KB Swings

Mobility: Shooter’s Choice!

Weightlifting

Power Snatch (3 TNG reps EMOM x 5 minutes)

WOD Prep

2-3 rounds:

5 Power/Muscle Snatch

1-2 Bar Muscle Ups (per division)

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Extra Credit

Metcon (Time)

25-20-15-10-5

Calories (Row)

Thruster (75/55)

Metcon (Time)

Three rounds for time:

5 STOH (125/85)

10 Deadlift

15 Box Jumps (24/20)

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



Leave a Reply