May 30th, 2017 CrossFit WOD - Strongpoint CrossFit

May 30th, 2017 CrossFit WOD

May 30th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope!

Three rounds:

5 RDL

5 Hang Power Cleans

5 Push Press

Smash Party, Banded OH

Weightlifting

Push Press + Push Jerk (4×1(2+1)@70% of Max Jerk)

Target 5-10# increase from last week.

Metcon

Metcon (4 Rounds for reps)

Four three-minute rounds for reps of:

7 Deadlift (135/95)

7 Hang Power Cleans

7 STOH

21 Double Unders
Rest one minute between rounds.

Accessory Work

Chinese Snatch Pull + Hang Snatch (7×[email protected]% of Snatch 1RM)

Instructions: Floor to Knee – 3 sec concentric – 1 sec isometric at knee.

Perform a Chinese Style High Pull.

Lower the bar from the Power Position back to the knee – 5 sec eccentric. Hold for 1 sec isometric at knee, then perform a Hang Snatch

Target 5-10# increase from last week.

Back Squat (4×[email protected]%)

Bent Over Row (3×10)

Superset with Strict Ring Dips

Strict Ring Dips (3×10)

Superset with bent row

Extra Credit

Metcon (10 Rounds for reps)

Alternating EMOM

Even: 10/8 Cal Assault Bike

Odd: 40% Max Strict HSPU

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