May 2nd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

May 2nd, 2017 CrossFit WOD

May 2nd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three jump rope

*Hang onto your rope

Two rounds:

3 Clean Grip RDL

3 High Hang Power Cleans

3 Mid-thigh Hang Power Cleans

3 Above Knee Hang Power Cleans

6 Front Squats

Smash Party, Post Chain Floss

Weightlifting

Halting Clean (5×[email protected]%+ of Clean 1 RM E2:30)

Liftoff to knee, 2 second pause at knee, complete full clean
Target 5-10# increase from last week.

Metcon

75 HSPU with Double Unders (Time)

For time, complete 75 Handstand Push Ups. Do 20 Double Unders at the top of every minute starting at 0:00.

Accessory Work

Back Squat (1×[email protected]%)

Target 10-20# increase from last week.

Back Squat (3×5 Drop Set)

Drop 15# if heavy set of 5 was 350+. Drop 10% if heavy set was below 350.

Push Jerk (5×[email protected]% of CJ max)

Target 5-10# increase from last week.

Wide Grip Strict Pull Up (3×10)

Superset with strict HSPU

Isometric Back Extension (3x:30)

Extra Credit

Metcon (Time)

Three rounds for time:

500m Ski Erg

5 Ring Muscle Ups

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