March 1st, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383


March 1st, 2016 CrossFit WOD

March 1st, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit


3 minutes Cardio

Three rounds:


5 Hang Power Clean

5 Front Squat


Mobility: smash party, super front rack

Maximum Effort

Hang Clean (1 Hang Clean EMOM for 15 minutes)

Accessory Work

Shoulder Press (5×3 every third minute (E3M) @ 90%+)

Barbell Row – Wide Grip (3×8 Heavier than last week)

Weighted Pull-ups (25# Dumbbell E3M)

Strict & Kipping HSPU (1 max set)

Complete one max set strict and then continue with as many kipping as possible
Note strict & kipping reps completed


Metcon (Time)

Five rounds for time:

15 Toes to Bar

10 Deadlift (165/110)

5 Power Cleans

Cash Out

Banded Face Pulls (1×50)

Note band size

Extra Credit

25m Sled Push/50m Run AMRAP 10 (AMRAP – Rounds)

10 minute AMRAP

25m Sled Push (180/135)

50m run

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