March 14th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

March 14th, 2017 CrossFit WOD

March 14th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Pass Through

10 Pull Aparts

10 Wall Ball

:15 HS Hold

Smash Party/Keg, Couch Stretch

Weightlifting

Power Snatch + Hang Power Snatch (2+5, 3+7, 5+ max reps in :[email protected]% of PSN 1 RM)

Work @65% for 2+5, 55% for 3+7, and 50% for 5+ max reps.

Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Reps)

AMRAP 13

55 Calorie Row

55 Wall Ball (20/14, 10/9)

55 Deadlift (225/155)

55 Handstand Pushups

Accessory Work

Front Squat + Thruster (4×1(2+1)@60% of FS 1 RM)

Target 5-10# increase from last week.

Overhead Lunge (4×8 [email protected]% of Snatch 1 RM)

Target 5-10# increase from last week.

Glute-Ham Raises (3×10)

Superset with OH Lungel

Extra Credit

50 Chest to Bar Pull Ups (Time)

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