March 17th, 2016 CrossFit WOD - Strongpoint CrossFit

March 17th, 2016 CrossFit WOD

March 17th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Hip Activation:

20 Tube Walk Steps

10 Air Squats

20 Tube Walk Steps (opp way)

10 Air Squats

Two rounds:

10 Goblet Squats

10 KB Swings

Smash Party, Bando Hip

Weightlifting

Back Squat (15 minutes to build to a [email protected]%+)

Target 5-10# increase from last week.

Back Squat (1×5 Drop [email protected]%)

Target 5# increase from last week

Metcon

Flight Simulator (Time)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders

*All sets must be unbroken
20 minute cap

Accessory Work

Clean (3×[email protected]%+)

Target 5-10# increase from last week.

Clean Deadlift (4×[email protected]% of Deadlift 1 RM)

Target 10-20# increase from last week.

Strict Toes-To-Bar (3×10)

Superset with med ball throws

Overhead Slam Ball Throw (3×10)

Soccer style
Superset with lateral throws & T2B

Lateral Slam Ball Throw (3×10)

Superset with OH Med Ball Throw & T2B

Metcon (6 Rounds for time)

Three rounds of:

600m run

Rest 1:30

200m run

Rest 5:00

Extra Credit

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