March 22nd, 2017 CrossFit WOD - Strongpoint CrossFit

March 22nd, 2017 CrossFit WOD

March 22nd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worm

6 Perfect Stretch

Two rounds:

5 Hang Power Cleans

10 KB Swings

10 Goblet Squats

Smash Party, Post Chain Floss

Weightlifting

Power Clean (18 minutes to build to a max effort single)

Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Hang Power Clean (95/65)

12 STOH

12 Sumo Deadlift High Pull

12 Handstand Pushups

Accessory Work

Back Squat (5×[email protected]%)

Target 10-20# increase from last week.

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

Target 5-10# increase from last week.

Yates Row (3×10)

Underhand Grip
Superset with Standing YTW

Standing YTW (3×8)

Superset with Yates Row

Extra Credit

Metcon (Time)

27-21-15-9

Cal Row

GH Sit Up

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