March 20th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

March 20th, 2017 CrossFit WOD

March 20th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Two rounds:

5 Hang Power Cleans

5 Front Squats

5 Push Press

10 Ring Swings

Smash Party, Squat Holds 4x:20

Weightlifting

3 Squat Clean + 1 Jerk (4×1(3+1)@70%+ of CJ 1 RM E3M)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

9 Ring Muscle Ups

9 DB Thruster (50/35)

90 Double Unders

7 Ring Muscle Ups

7 DB Thrusters

70 Double Unders

5 Ring Muscle Ups

5 DB Thrusters

50 Double Unders
Modify Muscle Ups with 14 dips or ring dips of 7 MU progressions.

Accessory Work

Pause Back Squat

[email protected]% of Back Squat 1RM
2 second pause. Target 5-10# increase from last week.

Deficit Snatch Pull (3×[email protected]% of Snatch 1 RM)

3-4″ Deficit
Target 5-10# increase from last week.

Burpee Box Over (3×10)

Wide Grip Strict Pull Up (3×8-12)

Superset with Burpee Box Jumps

Extra Credit

Metcon (6 Rounds for time)

Run 600 Meters

Rest for 00:01:30

Run 200 Meters

Rest for 00:05:00

Run 600 Meters

Rest for 00:01:30

Run 200 Meters

Rest for 00:05:00

Run 600 Meters

Rest for 00:01:30

Run 200 Meters

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