March 13th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 13th, 2017 CrossFit WOD

March 13th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Two rounds:

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Press in Split

:10 Static Hold (top of rings)

:10 Static Hold (bottom of rings)

Smash Party, Squat Holds 4x:20

Weightlifting

3 Squat Clean + 1 Jerk (4×1(3+1)@70%+ of CJ 1 RM E3M)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Three rounds for time:

30 Pistols (alt)

10 STOH (135/95)

7 Ring Muscle Ups
Modify Muscle Ups with 14 dips or ring dips of 7 MU progressions.

Accessory Work

Pause Back Squat

[email protected]% of Back Squat 1RM
2 second pause. Target 5-10# increase from last week.

Deficit Snatch Pull (3×[email protected]% of Snatch 1 RM)

3-4″ Deficit
Target 5-10# increase from last week.

Burpee Box Over (3×10)

Wide Grip Strict Pull Up (3×8-12)

Superset with Burpee Box Jumps

Extra Credit

Metcon (4 Rounds for time)

300m run

Rest 3:00

300m run

Rest 3:00

200m run

Rest 3:00

100m run

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



Leave a Reply