March 8th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 8th, 2017 CrossFit WOD

March 8th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worm

6 Perfect Stretch

Two rounds:

5 Hang Power Cleans

10 KB Swings

10 Goblet Squats

Smash Party, Post Chain Floss

Weightlifting

Power Clean (14 minutes to build to a [email protected]%+)

Target 5-10# increase from last week.

Power Clean (2×3 Drop [email protected]%)

Metcon

Metcon (Time)

Five rounds for time:

5 Power Cleans (185/125)

25 Double Unders

10 Pistols (Alt)

25 Double Unders

Accessory Work

Back Squat (5×[email protected]%)

Target 10-20# increase from last week.

Push Press + Push Jerk (3+1, 3+2, 3+3, [email protected]% of CJ 1 RM)

Target 5-10# increase from last week.

Yates Row (3×10)

Underhand Grip
Superset with Standing YTW

Standing YTW (3×8)

Superset with Yates Row

Extra Credit

Metcon (Time)

Three rounds for time:

500m row

50m Waiter Walk (70/50)

50m Waiter Walk (opp hand)

There are no comments yet, but you can be the first



Leave a Reply