May 12th, 2017 CrossFit WOD - Strongpoint CrossFit

May 12th, 2017 CrossFit WOD

May 12th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds

5 Strict Pull Ups or Ring Rows

7 Pushups

10 Wall Ball

:10 Sampson Stretch/Side

Smash Party, Squat Holds 4x:20

Weightlifting

Back Squat (4×[email protected]% E3M)

Target 5-10# increase from last week.

Metcon

Kandy (AMRAP – Rounds and Reps)

AMRAP 20

5 Pull Ups

10 Pushups

15 Wall Ball Shots (20/14, 10’/9′)

Accessory Work

Clean & Jerk from Blocks Below Knee (Build to a [email protected]%)

Target 5-10# increase from last week.

Clean & Jerk from Blocks Below Knee (3×2 drop set )

Drop 25# if single was over 250. Drop 15# if single was below 250.

Sumo Deadlift (Build to a [email protected]%)

Target 10# increase from last week.

Sumo Deadlift (2×5 Drop Set)

Drop 45# if single is over 400#. Drop 35# if single is under 400#.

Cal Strength Extension (3×10)

Extra Credit

Strict Muscle Up + Strict Ring Dip (7 rounds of 1+7)

Rest 90 seconds between sets.

Metcon (Weight)

EMOM 10

50′ Yoke Walk

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