March 30th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 30th, 2017 CrossFit WOD

March 30th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

10 Goblet Squats

10 KB Swings

10 Step Ups (get your own box and hang onto it!)

Smash Party, Couch Stretch

Weightlifting

Paused Front Squat (4×[email protected]% of Front Squat 1RM E2:30)

2 second pause each rep

Metcon

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here

Accessory Work

Power Snatch from Blocks (Power Position) (5×[email protected]% of Snatch 1RM)

Set blocks so bar starts out just below hips in Power Position

Jerk Grip Isometric Holds (4x:[email protected]% of bodyweight)

Hold bar overhead in split position.

Farmer’s Carry (4xx100m)

*Superset with Jerk Iso Hold

**Use equivilent in pounds of kilo total of Jerk Iso Hold for dumbbells or handles.

Staggered Stance Good Morning (3×10)

Superset with Barbell Retract & Row

Barbell Row

*Add retraction of scapula each row.

**Superset with Staggered Stance Good Morning

Extra Credit

Metcon (Time)

21-15-9

Row Cal

Assault Bike Cal

Ski Erg Cal

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