March 7th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 7th, 2016 CrossFit WOD

March 7th, 2016 CrossFit WOD

Announcements

We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.
We are hosting a Bring a Friend Day on Wednesday, March 16th. You may bring up to two friends to any class that day.
There will be no 6:30 pm weightlifting classes on Thursday, March 10th or Thursday, March 17th.

Strongpoint CrossFit – CrossFit

Warm-up

Three rounds:

100 single unders

10 KB Swings

10 Push Ups

15 second HS hold

Mobility: smash party, posterior chain floss

Maximum Effort

2″ Deficit Deadlift (18 minutes to max)

Metcon

2015 Masters Qualifier Event 4 (Time)

21-15-9

Deadlift (225/155)

Handstand Push Up

Box Jump (24/20)

Accessory Work

Back Squat (5×3 @ 85%+)

Bulgarian Split Squat (3×12)

Specify dumbbell or barbell

Good Morning – Seated (3×15)

Cash Out

Banded Good Mornings (1×100)

Note band size.

Extra Credit

Metcon (Time)

5-4-3-2-1

Overhead Squat (135/95)

Burpee Box Jump Over (30/24)

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