March 26th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 26th, 2016 CrossFit WOD

March 26th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

5 minutes cardio

Three rounds:

5 Burpee Broad Jumps

10 Kettlebell Swings

20 Double Unders/Wall Jumps

Mobility: shooter’s choice!

Weightlifting

Cluster ([email protected]%, [email protected]%, [email protected]%x2 EMOM)

Squat Clean into Push Press from floor

WOD Prep

6-4-2

Thruster

Bar Facing Burpees

*Verify Standards with judge

**Work timing, space, rhythm

Metcon

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

Metcon (Time)

21-18-15-12-9-6-3

Dumbbell Thruster (35/25)

Burpee

Extra Credit

Metcon (Calories)

10 minute row

Metcon (Calories)

10 minutes Assault Bike

Metcon (Time)

10 rounds:

5 Pull Ups

10 Push Ups

15 Air Squats
Rx plus = vest (20/10)

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