May 1st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 1st, 2017 CrossFit WOD

May 1st, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Arch/Hollow

5 Pushups

5 Pass Through

5 Squatting Pass Through

5 OHS

Smash Party/Keg, Oly Wall Squat

Weightlifting

Hang Snatch (5×[email protected]% E2M)

Work off off of 60% of your snatch 1 RM or target 5-10# increase from last week.

Metcon

Metcon (Time)

20 Dumbbell Snatch (70/50)

1 round Cindy (5 Pull ups, 10 Pushups, 15 Air Squats)

16 DB Snatch

1 round Cindy

12 DB Snatch

1 round Cindy

8 DB Snatch

1 round Cindy

4 DB Snatch

1 round Cindy
*20 minute cap.

Accessory Work

Front Squat (3×[email protected]%)

Target 5-10# increase from last week.

Stiff Leg Deadlift (3×[email protected]% of Deadlift 1RM)

Target 10-20# increase from last week.

Push Up & Prone Dumbbell Row (3×8/Side)

Core

Three rounds:

10 GH Sit Ups

10 Russian Twists/Side

10 V-Up

1 minute plank

Extra Credit

Metcon (9 Rounds for time)

9 rounds, each for time of:

300m Run

100m Recovery Walk

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