May 10th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

May 10th, 2016 CrossFit WOD

May 10th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

3 rounds:

5 DB Press

5 DB Push Press

10 Arch/Hollow

Mobility: smash party, banded OH

Weightlifting

Push Press (7×1 @ 90% E2M)

Metcon

Metcon (Time)

50 Calorie Row

50 DB STOH (35/25)

15 Bar Muscle Ups

Metcon (Time)

50 Calorie Row

50 DB STOH (35/25)

30 Chest to Bar Pull Ups

Accessory Work

Overhead Squat (7×1@90% E2M)

Power Clean & Power Jerk (5×3@70%)

Strict Pull Ups (3 max sets (rest 2 minutes))

*No kip or swing

Ring Muscle Up Progressions (10)

Strict Ring Dips (3 max sets (rest 2 minutes))

Cash Out

Tabata Push Ups (AMRAP – Reps)

8 rounds of :20 on/:10 off

Score = lowest number of reps completed in any round

Extra Credit

400m Sled Drag (180/135) (Time)

Forward drag with straps attached to belt.

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