May 28th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 28th, 2016 CrossFit WOD

May 28th, 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 and Mobility

3 minutes cardio

2 rounds:

25′ Bear Crawl

10 Goblet Squats

25′ Bear Crawl

10 Burpees

Mobility: shooter’s choice!

Skill

Clean & Jerk

Metcon

In pairs, complete the following:

200 Double Unders

60 Deadlift (185/125)

400m sled drag (180/135)

60 Clean and Jerk (135/95)

300m Farmer Walk (2×2/1.5 KB)

60 Thrusters (95/65)

200m Front Rack Walk (2×2/1.5 KB)

*Split work 50:50

Accessory Work

Snatch (EMOM 15 Progressive loading)

Weighted Toes to Bar (3×10)

Toes to Bar + Ankle Weights

Glute-Ham Raises (3×15)

GHD Situps (3×25)

Cash Out

Weighted Plank (3 minutes)

Add a plate or two!

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



Leave a Reply