March 15th, 2017 CrossFit WOD - Strongpoint CrossFit

March 15th, 2017 CrossFit WOD

March 15th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worm

6 Perfect Stretch

Two rounds:

5 Hang Power Cleans

10 KB Swings

10 Goblet Squats

Smash Party, Post Chain Floss

Weightlifting

Power Clean (15 minutes to build to a [email protected]%+)

Target 5-10# increase from last week.

Power Clean (2×3 Drop [email protected]%)

Metcon

Metcon (Time)

5 Rounds for Time

200m run

10 Hang Power Clean (115/75)

10 Lateral Burpees

Accessory Work

Back Squat (5×[email protected]%)

Target 10-20# increase from last week.

Push Press + Push Jerk (3+1, 3+2, 3+3, [email protected]% of CJ 1 RM)

Target 5-10# increase from last week.

Yates Row (3×10)

Underhand Grip
Superset with Standing YTW

Standing YTW (3×8)

Superset with Yates Row

Extra Credit

Metcon (Time)

Three rounds for time:

500m row

15 DB Thrusters (50/35)

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