May 18th, 2017 CrossFit WOD - Strongpoint CrossFit

May 18th, 2017 CrossFit WOD

May 18th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

75 Single Unders

20 Double Unders

5 Med Ball Clean

10 KB Sumo DLHP

Smash Party, Couch Stretch

Weightlifting

Power Clean (Build to a [email protected]%+)

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)

Five rounds for time:

15 Sumo Deadlift High Pull (95/65)

50 Double Unders

Accessory Work

Deficit Snatch (7×[email protected]%)

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 (AMRAP – Reps)

AMRAP 2

Strict HSPU

Metcon (Time)

AMRAP 5

5 HSPU

5 Burpees

5 Toes to Bar

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