May 17th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 17th, 2017 CrossFit WOD

May 17th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Pull Ups

10 Pushups

10 Air Squats

10 Walking Lunges

Smash Party, Banded OH

Weightlifting

Two Front Squat + One Jerk (4×1 (2+1)@80% of CJ Max E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

30 Dumbbell Lunges (35/25)

9 Bar Muscle Ups

30 DB Lunges

7 Bar Muscle Ups

30 DB Lunges

5 Bar Muscle Ups
20 minute cap.

Accessory Work

Snatch from Blocks Below Knee (Build to a [email protected]%)

Set blocks so bar rests below knees
Target 5# increase from last week.

Snatch from Blocks Below Knee (3×2 Drop Set)

Set blocks so bar rests below knees
Drop 10% off of single.

Deficit Deadlift (4×[email protected]% of Deadlift 1 RM)

Target 10# increase from last week.

Core

Three rounds:

20 V-Up

20 Reverse Crunch

20 Rolling Planks

Extra Credit

Assault Bike: 16 Tabata Rounds (Calories)

Assault Bike: 16 Tabata Rounds

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