March 24th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 24th, 2016 CrossFit WOD

March 24th, 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

200m run

High knees (down floor & back)

Butt kicks (d&b)

Carioca (d&b)

Bear Crawl (d&b)

Two rounds:

10 goblet squats

10 kettlebell swings

Mobility: smash party, bando hip extension

Dynamic Effort

Speed Back Squat to Box + Bands (12×[email protected]%)

299- Red Bands 300+ Green Bands

Metcon

Metcon (4 Rounds for reps)

Four three-minute AMRAPs:

10 Overhead Lunges (75/55)

15 Kettlebell Swings (1.5/1)

*Rest one-minute between rounds.

Accessory Work

Speed Deadlift (8×[email protected]% + Band Tension)

299- Red bands 300 + Green bands

Back Rack Lunge (3×8 heavier than last week)

Barbell positioned as in back squat

Back Extension (3×15 + dumbbell)

Band Pull Through (1×50)

Note band size

Cash Out

Hollow Rocks (3×20-25)

Extra Credit

1K row Time Trial (Time)

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