March 17th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 17th, 2016 CrossFit WOD

March 17th, 2016 CrossFit WOD

Announcements

We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.
New shirts are in! Pick up pre-orders in the office. Stock shirts are up front and up for grabs!

Strongpoint CrossFit – CrossFit

Warm-up

400m run

3 rounds with empty bar:

:15 Deadlift (below knee)

:15 Hang Power Clean

:15 Front Squat

:15 Push Press

:15 Back Squat

:15 Good morning

Mobility: Smash Party, Banded Oly Wall

Strength

Speed Back Squat to Box + Bands (12×[email protected]% + bands on :45)

299- Red Bands 300+ Green Bands

Metcon

Framanda (Time)

21 Thrusters

9 Ring Muscle Ups

15 Thrusters

7 Ring Muscle Ups

9 Thrusters

5 Ring Muscle Ups
Modify muscle ups with progression of choice (jumping/banded/etc.) or 2:1 dips

Accessory Work

Speed Deadlift (8×[email protected]% on :30)

299- Red bands 300 + Green bands

Back Rack Lunge (3×10 heavier than last week)

Barbell positioned as in back squat

Back Extension (3×25)

Band Pull Through (1×50)

Note band size

Cash Out

Weighted Plank (3×1 minute hold)

Add a plate or two!

Extra Credit

Metcon (Calories)

4 rounds

1 minute max calorie row

Rest :90/round

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