March 23rd, 2016 CrossFit WOD - Strongpoint CrossFit

March 23rd, 2016 CrossFit WOD

March 23rd, 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

*Go get a jump rope before class!

Three minutes jump rope

*10-20 double unders at bottom of minute

Three rounds:

:15 Deadlift

:15 Hang Power Clean

:15 Front Squat

:15 Push Press

Mobility: smash party, partner t-spine stretch

Weightlifting

Cluster (1 rep EMOM x 15 minutes )

Squat Clean into Push Press from floor
Build to a heavy single

Metcon

Metcon (Time)

1000m row

50 Burpees

50 Toes to Bar

100 Double Unders

Accessory Work

Push Jerk (5×3 EOMOM with Clean Pull)

Clean Pull (5×3 EOMOM with Push Jerk)

Cash Out

Weighted Plank (3×1 minute)

Add a plate or two!

Extra Credit

Metcon (No Measure)

EMOM 9

Minutes 1-3:

5 Thrusters (95/65)

5 Box Jump (24/20)

Minutes 4-6

4 Thrusters (115/75)

4 Box Jump (27/22)

Minutes 7-9

3 Thrusters (135/95)

3 Box Jumps (30/24)

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