March 31st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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March 31st, 2017 CrossFit WOD

March 31st, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Strict Pull Ups

10 H2H Swings

15 Banded Good Mornings

Smash Party, Post Chain Floss

Weightlifting

Deadlift (Build to a [email protected] 90% of 1RM)

Deadlift (Max reps drop set)

Drop 45# if single was above 330. Drop 35# if single was below 330.

Metcon

“Fat” Helen (Time)

Three rounds for time:

400m run

21 Kettlebell Swings (2/1.5)

12 Chest to Bar Pull Ups

Accessory Work

Thruster (Build to a [email protected]% of CJ max)

Thruster (2×2 Drop Set)

Drop 30# if single was over 220. Drop 20# if single is below 220.

Back Squat to Box (Box Squat) (4×[email protected]% of Back Squat 1RM)

Quick pause on box before standing up.

Dumbbell Overhead Press – Seated (3×12)

Dumbbell Row – Single Arm (3×10/arm)

Extra Credit

Metcon (2 Rounds for weight)

Alternating EMOM x 7 rounds

Even: 3 Stone to Shoulder

Odd: 3 Tire Flips

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