March 18th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 18th, 2016 CrossFit WOD

March 18th, 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

3 minutes cardio

Three rounds:

5 Burpee Broad Jump

10 AbMat Sit Ups

Mobility: smash party, super front rack, :30 squat hold

Weightlifting

Hang Clean (below knee) (1 rep EMOM x 15 minutes building to heavy single)

Start each rep with a deadlift

Metcon

Metcon (Time)

Five rounds for time:

20 Kettlebell Swings (2/1.5)

40 Double Unders

Accessory Work

Push Jerk (6×[email protected]%+ EOMOM)

Muscle Clean (4×3 Even Minute EOMOM with Clean High Pull)

Clean High Pull (4×3 Odd Minute EOMOM with Muscle Clean)

GHD Oblique Crunch (3×12/side + dumbbell)

Cash Out

Russian Twist (2×30)

Note ball size

Extra Credit

Metcon (Time)

2x800m run

Rest 3 minutes between efforts

*Wear vest for Rx+

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