March 1st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

March 1st, 2017 CrossFit WOD

March 1st, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worm

6 Perfect Stretch

Three rounds:

5 Hang Power Cleans

10 KB Swings

10 Goblet Squats

Smash Party, Post Chain Floss

Weightlifting

Power Clean (12 minutes to build to a [email protected]%)

Power Clean (2×3 Drop [email protected]%)

Metcon

Metcon (Time)

21-15-9

Power Clean (135/95)

Russian Kettlebell Swing (2/1.5)

Burpee

Accessory Work

Back Squat (5×[email protected]%)

Push Press + Push Jerk (3+1, 3+2, 3+3, [email protected]% of CJ 1 RM)

Yates Row (3×10)

Underhand Grip
Superset with Standing YTW

Standing YTW (3×8)

Superset with Yates Row

Extra Credit

Metcon (Time)

9-7-5

Bar Muscle Up

STOH (155/105)

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