May 24th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 24th, 2016 CrossFit WOD

May 24th, 2016 CrossFit WOD

Announcements

We are running modified hours on Monday, 5/30 in observance of Memorial Day. We will be running three heats of “Murph” at 7:15, 8:30, and 9:45 am. We are taking up to 22 for each class. Please sign up via your Wodify account in advance to reserve a space.

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds:

5 Strict Press

5 Push Press

10 Arch/Hollow

Mobility: smash party, banded OH

Weightlifting

Push Jerk (5×[email protected]% E3M)

Metcon

Metcon (Time)

Three rounds for time of:

400m run

14 Dumbbell Snatch (70/55)

*Split 7 each side anyway

7 Bar Muscle Ups
Modify Bar MU with 2:1 CTB or 1:1 banded Bar MU, or Jumping Bar Mu

Accessory Work

Shoulder Press (5×[email protected]% E3M)

Barbell Row (5×3 E3M)

Muscle Up Complex (3 sets. Rest 2-3 minutes.)

1 Strict Muscle Up

3 Kipping Muscle Ups

5 Ring Dips

Legless Rope Climb (3-2-1)

Rest 90 seconds between sets

Cash Out

Banded Crunches (100 middle, 50/side)

Note band size.

Extra Credit

Metcon (Time)

4 rounds:

25m sled push (180/135)

100m run

There are no comments yet, but you can be the first



Leave a Reply