March 16th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 16th, 2017 CrossFit WOD

March 16th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Arch/Hollow

10 Step Ups (hang onto your box)

10 Pass Through

15 Pull Aparts

Smash Party/Keg, Banded OH

Weightlifting

Snatch (8 min to hit a [email protected], 87.5, 90, 92.5, 95%)

Metcon

Metcon (Time)

21-18-15-12-9

Pull Up

Box Over (24/20)

Accessory Work

Front Squat (3×[email protected]%+)

Target 5-10# increase from last week.

Dumbbell Box Jump (4×5)

Pair with Seated Box Jump

Seated Box Jump (4×5)

Start on a bench
Pair with DB box jump

Dumbbell Row – Single Arm (3×10/arm)

Superset with Chin Up

Chin Up (3×10)

Superset with DB row

Extra Credit

Metcon (Time)

Three rounds for time:

15 Cal Ski Erg

15 GH Sit Ups

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