May 26th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

May 26th, 2017 CrossFit WOD

May 26th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two sets Bear Complex:

Deadlift

Hang Power Clean

Front Squat

Push Press

Back Squat

Behind the Neck Push Press

*1 Set = 7 rotations through all six exercises

*You may add weight between sets

Smash Party, Box Pigeon Stretch

Weightlifting

Back Squat (4×[email protected]% E3M)

Metcon

2015 Masters Qualifier Event 4 (Time)

21-15-9

Deadlift (225/155)

Handstand Push Up

Box Jump (24/20)

Accessory Work

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!

Extra Credit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

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)

800m run

50 Pull Ups

100 Push Ups

150 Air Squats

800m run

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