May 24th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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May 24th, 2017 CrossFit WOD

May 24th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

50 Single Unders

15 Double Unders

5 Ring Swings

8 Wall Ball

Smash Party, Couch Stretch

Weightlifting

Front Squat (4×[email protected]% E2:30)

Metcon

Metcon (Time)

Three rounds for time:

15 Toes to Bar

30 Wall Ball (20/14)

60 Double Unders

120 Single Unders
20 minute cap.

Accessory Work

Snatch High Pull + Low Hang Snatch High Pull (4×1(1+2)@75% of Snatch 1RM)

Behind The Neck Jerk (4×[email protected]% of Jerk 1RM)

Strict & Kipping HSPU (3 Sets of 50% + 50%)

For instance, if max U/B strict set is 10 and kipping is 20, you would do three sets of 5 and 10. Rest as needed between sets (2-3 minutes)

Core

Three rounds:

:30 Med Ball Sit Up

:30 Flutter Kicks

:30 V-Up

60 second plank

Extra Credit

5k Row (Time)

Max Effort 5k Row

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