May 25th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 25th, 2017 CrossFit WOD

May 25th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

9-6-3

Kettlebell Tater + Goblet Squat

Pushup

Smash Party, Posterior Chain Floss

Weightlifting

Power Clean + Hang Clean (4×1(1+1) @70% of CJ max E2M)

Complete one power clean from the floor, lower bar to above knee position and complete one hang squat clean.

Metcon

Metcon (Time)

30 Cal Assault Bike

15-12-9

Hang Power Clean (155/105

Lateral Burpee

Accessory Work

Touch and Go Box Squat (4×[email protected]% of Back Squat 1 RM)

Clean High Pull (4×[email protected]% of CJ 1RM)

Snatch Grip Upright Row (3x10Sup)

Superset with Jumping Back Squat

Jumping Back Squat (3×[email protected]% of bodyweight)

Superset with snatch grip upright row

Extra Credit

Metcon (9 Rounds for time)

Three rounds of:

500m run

Rest 1:15

400m run

Rest 1:15

300m run

Rest 4:00

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