March 8th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 8th, 2016 CrossFit WOD

March 8th, 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

Four rounds:

15 seconds jump jacks

15 seconds in-place lunges (alt)

15 seconds shoulder press (BB)

15 seconds mountain climbers

Four rounds:

15 seconds front plank

15 seconds side plank

15 seconds side plank

15 seconds hollow hold

Mobility: smash party, banded OH

Maximum Effort

Split Jerk (18 minutes to max)

Metcon

Metcon (Time)

45 Calorie Row

9 Bar Muscle Ups

21 STOH (115/75)

7 Bar Muscle Ups

15 STOH

5 Bar Muscle Ups

9 STOH

Metcon (Time)

45 Calorie Row

21-15-9

Chest to Bar Pull Up

STOH (115/75)

Accessory Work

Shoulder Press (6×2 @ 90%+)

Close Grip Bench Press (3×[email protected]%+)

Strict Ring Dips (3x max EOMOM)

L-Sit (3-5 max holds)

Cash Out

Banded Crunches (1×100)

Note band size.

Extra Credit

Metcon (AMRAP – Rounds)

50m sled sprint EMOM x 10 45/35

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