May 19th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

May 19th, 2017 CrossFit WOD

May 19th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds

5 Air Squats w/ mini band

10 Tube Walks

5 Air Squats w/ mini band

10 Tube Walks

5 Jumping Back Squats (no band)

Smash Party, Squat Holds 4x:20

Weightlifting

Back Squat (4×[email protected]% E3M)

Target 5-10# increase from last week.

Metcon

The Crippler (Time)

30 Back Squats (Body Weight)

1 mile run

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)

Strict Muscle Up + Strict Ring Dip (7 rounds of 2+7)

Rest 120 seconds between sets.

Extra Credit

Metcon (2 Rounds for reps)

Complete 8 Tabata rounds each of:

Pistol

L-Sit
Score pistols as even reps (1/side) and L-Sit as seconds complete.

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