May 26th, 2017 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
Two sets Bear Complex:
Hang Power Clean
Behind the Neck Push Press
*1 Set = 7 rotations through all six exercises
*You may add weight between sets
Smash Party, Box Pigeon Stretch
Back Squat (4×[email protected]% E3M)
2015 Masters Qualifier Event 4 (Time)
Handstand Push Up
Box Jump (24/20)
Power Snatch (4×[email protected]%)
Single Leg RDL (3×8/leg)
Hold Kettlebell or Dumbbell in opposite hand of planted foot.
Superset with DB Walking Lunge
Dumbbell Walking Lunge (3×20 steps)
Superset with single leg RDL
Strict Toes-To-Bar (3×10)
Superset with weighted plank
Weighted Plank (3 x 1 minute)
Add a plate or two!
300 Air Squats
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
1/2 Murph (Time)
50 Pull Ups
100 Push Ups
150 Air Squats