May 11th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 11th, 2016 CrossFit WOD

May 11th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

400m run

75 Single Unders

25 Double Unders

20 Kettlebell Swings

10 Inch Worms

6 Perfect Stretch

Mobility: smash party, posterior chain floss

Weightlifting

Deadlift (5×[email protected]% E2M)

Work to 1 RM if you do nt have a current max (2016)

Metcon

Choose in class WOD from Flight Simulator, Single Loop, or 3K Row TT.

Flight Simulator (Time)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Double Unders

*All sets must be unbroken
*May modify with broken sets. Rx = Unbroken sets.

**20 minute cap.

Single Loop Run (Time)

1.5m TT around the block (figure 8)

3K Row Time Trial (Time)

Accessory Work

Power Snatch (5×[email protected]%+)

Russian Kettlebell Swing (9 EMOM x 5 )

124/88

Glute-Ham Raises (3×15)

Cash Out

Banded Good Mornings (1×50)

Note band size.

Extra Credit

Metcon (Time)

Sprint Chipper

10 Deadlift (315/205)

20 Toes to Bar

30 Glute Ham Sit Ups

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