March 28th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

March 28th, 2017 CrossFit WOD

March 28th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

2 rounds shoulder activation:

10 Pass Through

15 Pull Aparts

3 rounds

5 Snatch Grip RDL

5 Hang Power Snatch from PP

5 Overhead Squats

Smash Party/Keg, Oly Wall

Weightlifting

Snatch Grip Deadlift to Power Position + Low Hang Snatch (4×[email protected]% E2:30)

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
*Snatches are full squat snatches.

Metcon (Time)

21-15-9

Ring Dip

Snatch (95/65)
*Snatches are full squat snatches.

Accessory Work

Power Clean (Build to a [email protected] 75%)

Power Clean (2×2 drop set)

Decrease 30# if single was over 225. Decrease 20# if single was below 225.

Snatch Grip Romanian Deadlift (4×[email protected]% of Snatch 1 RM)

Seated Box Jump (3×5)

Start on a bench
Superset with with dumbbell split squat.

Dumbbell Split squat (3×8)

Superset with seated box jump

Extra Credit

50 Pull Ups (Time)

50 pull ups for time.
*Note total sets (if possible)

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