May 23rd, 2017 CrossFit WOD - Strongpoint CrossFit

May 23rd, 2017 CrossFit WOD

May 23rd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Arch/Hollow

10 OHS

10 Pass Throughs

15 Pull Aparts

Smash Party/Keg, Bando Oly Wall

Weightlifting

Snatch (8×[email protected]% E2M)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 Overhead Squat (95/65)

20 Pull Ups

400m run

Accessory Work

Clean from High Blocks (5×[email protected]%)

Set blocks so that bar rests in the Power Position.

Pistols (3×8/leg)

Superset with seated box jump and scale up to weighted pistol

Seated Box Jump (3×5)

Start on a bench
Superset with Pistol

Wide Grip Strict Pull Up (3×10)

Superset with Lateral Shoulder Raise.

Lateral Shoulder Raise (3×8)

Superset with wide grip pull up

Extra Credit

Metcon (Time)

21-15-9

Bar Facing Burpees

GH Sit Ups

Hollow Rock

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