May 22nd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 22nd, 2017 CrossFit WOD

May 22nd, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

10 Calories

5 Strict Press

5 Push Press

:10 Static Hold on Rings or Matador

Smash Party, Banded OH

Weightlifting

Push Press + Push Jerk (4×1(2+1)@70% of Max Jerk)

Metcon

Metcon (Time)

1,000m row

75 Push Press (75/55)

10 Ring Muscle Ups

Accessory Work

Chinese Snatch Pull + Hang Snatch (7×[email protected]% of Snatch 1RM)

Instructions: Floor to Knee – 3 sec concentric – 1 sec isometric at knee.

Perform a Chinese Style High Pull.

Lower the bar from the Power Position back to the knee – 5 sec eccentric. Hold for 1 sec isometric at knee, then perform a Hang Snatch

Back Squat (3×[email protected]%)

Bent Over Row (3×10)

Superset with Strict Ring Dips

Strict Ring Dips (3×10)

Superset with bent row

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

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