March 19th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 19th, 2016 CrossFit WOD

March 19th, 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.

Strongpoint CrossFit – CrossFit

Warm-up

500m row

400m run

Three rounds:

10 Russian KBS

10 Push Press

Mobility: Shooter’s Choice (shoulders, hips, hamstrings)

Weightlifting

Deadlift (3 TNG reps EMOM x 3 minutes @60-70%)

WOD Prep

Metcon (No Measure)

3 sets

4-5 Deadlift (work weight per division)

4-5 Wall Balls (work weight per division)

5/4 Row Cal

2-4 HSPU

*Game Pace

**Use this time to verify your HSPU standard with judge/partner!

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 Masters 55+ (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 185# / 125#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Push Press, 95# / 65#

Extra Credit

Metcon (Time)

Three rounds:

500m row

400m run

Metcon (AMRAP – Reps)

AMRAP 5

5 Pull Ups

10 Push Ups

15 Air Squats
Rx+ = vest (20/10)

There are no comments yet, but you can be the first



Leave a Reply