March 29th, 2017 CrossFit WOD - Strongpoint CrossFit

March 29th, 2017 CrossFit WOD

March 29th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Arch/Hollow

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

Smash Party, Super Front Rack

Weightlifting

Clean (4×[email protected]%)

E2:30

Metcon

Metcon (Time)

60 Calorie Row

45 Toes to Bar

30 Power Cleans (165/110)

Accessory Work

Back Squat (5×[email protected]%)

Shoulder Press + Push Press (4×1(1+4)@55% of CJ Max)

Strict Handstand Push Ups (Max Set)

Strict Handstand Push Ups (3 [email protected]% of max)

Rest 1:30 between sets

Push Up & Prone Dumbbell Row (3×10)

Extra Credit

Metcon (9 Rounds for time)

Three rounds of:

Run 600 Meter

Rest for 00:00:40

Run 600 Meter

Rest for 00:00:40

Run 600 Meter

Rest 5 minutes

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