May 11th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

May 11th, 2017 CrossFit WOD

May 11th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

10 Hollow Rocks

10 Supermans

10 KB Swings

Smash Party, Banded Hip Extension

Weightlifting

Power Clean (Build to a single@75%+)

Target 10-20# increase from last week.

Power Clean (3×2 Drop Set)

Drop 25# if single is over 240. Drop 15# if single is under 240.

Metcon

Metcon (Time)

Four rounds for time:

15 Toes to Bar

200m run

12 DB Power Clean (50/35)

Accessory Work

Deficit Snatch (7×1@75%)

3″ Deficit
Target 5-10# increase from last week.

Shoulder Press + Push Press (4×1(2+3)@40% of CJ 1 RM)

Target 5-10# increase from last week.

Yates Row (3×10)

Underhand Grip
Superset with lateral shoulder raise

Lateral Shoulder Raise (3×10)

Superset with Yates row

Extra Credit

Metcon (Time)

50 Double Unders

25 Ski Erg Cal

40 dubs

20 Ski Erg Cal

30/15

20/10

10/5

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