March 9th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 9th, 2017 CrossFit WOD

March 9th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

10 Pass Through

10 Overhead Squats

15 Pull Aparts

Smash Party/Keg, Banded OH

Weightlifting

Snatch (8 min to hit a [email protected], 85, 87.5, 90, 92.5%)

Metcon

Metcon (Time)

60 Calorie Row

50 Wall Ball Shots (20/14, 10/9)

40 Kettlebell Swings (2/1.5)

30 Overhead Squats (115/75)

Accessory Work

Front Squat (3×[email protected]%+)

Target 5-10# increase from last week.

Dumbbell Box Jump (4×5)

Pair with Seated Box Jump

Seated Box Jump (4×5)

Start on a bench
Pair with DB box jump

Dumbbell Row – Single Arm (3×10/arm)

Superset with Chin Up

Chin Up (3×10)

Superset with DB row

Extra Credit

Metcon (Weight)

EOMOM x 6 rounds

50m Yoke Walk

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