March 27th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 27th, 2017 CrossFit WOD

March 27th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes jump rope (hang onto your rope)

5 Inch Worms

6 Perfect Stretch

20 Tube Walk Steps

10 Air Squats

20 Tube Walk Steps

10 Air Squats

20 Monster Walk Steps (F)

20 Monster Walk Steps (B)

Smash Party, Squat Holds

Weightlifting

Back Squat (Wave Cycle with sets E2M)

Wave 1: [email protected]%, [email protected]%, [email protected]%

Wave 2: [email protected]%, [email protected]%, [email protected]%

Wave 3: [email protected]%, [email protected]%, [email protected]%

Metcon

Metcon (Time)

40 Wall Ball (20/14, 10/9)

80 Double Unders

30 Wall Ball

60 Double Unders

20 Wall Ball

40 Double Unders

10 Wall Ball

20 Double Unders

Accessory Work

Snatch from High Blocks (4×[email protected]% of 1RM Snatch)

Set blocks so bar rests in Power Position.

Tall Jerk (4×[email protected]% of CJ max)

Dip, drive, and pause with barbell at eye level, then Jerk.

Power Drop (3×10)

Superset with chin up

Chin Up (3×10)

Superset with Power Drop

Extra Credit

Metcon (Time)

Four rounds for time:

8 Burpee Box Over (24/20)

12 Pistols (alt)

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