May 16th, 2017 CrossFit WOD - Strongpoint CrossFit

May 16th, 2017 CrossFit WOD

May 16th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Five inch worms

Six perfect stretch

Three rounds:

8 Goblet Squats

8 KB Swings

Smash Party, Post Chain Floss

Weightlifting

Halting Clean (5×[email protected]%+ of Clean 1 RM E2:30)

Liftoff to knee, 2 second pause at knee, complete full clean
Target 5-10# increase from last week.

Metcon

Metcon (Time)

Five rounds for time:

12 Ball Slams (30/20)

12 Burpees

12 Toes to Bar

Accessory Work

Back Squat (1×[email protected]%)

Target 10-20# increase from last week.

Back Squat (3×5 Drop Set)

Drop 15# if heavy set of 5 was 350+. Drop 10% if heavy set was below 350.

Push Jerk (5×[email protected]% of CJ max)

Target 5-10# increase from last week.

Wide Grip Strict Pull Up (3×10)

Superset with Iso back extension

Isometric Back Extension (3x:30)

Extra Credit

Metcon (10 Rounds for reps)

EMOM 12

Min 1: 10 Russian KB Swings (124/88)

Min 2: 50% (U/B max) Strict Handstand Pushups

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