May 31st, 2017 CrossFit WOD - Strongpoint CrossFit

May 31st, 2017 CrossFit WOD

May 31st, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Strict Pull Ups

:10 Handstand Hold

10 OHS

Smash Party/Keg, Bando Oly Wall

Weightlifting

Snatch (6×[email protected]% E2:30)

Metcon

Metcon (Time)

21-15-9

Snatch (95/65)

Chest to Bar Pull Up

Accessory Work

Clean from High Blocks (5×[email protected]%)

Set blocks so that bar rests in the Power Position.
Target 5-10# increase from last week.

Pistols (3×10/leg)

Superset with seated box jump and scale up to weighted pistol

Seated Box Jump (3×5)

Start on a bench
Superset with Pistol

Wide Grip Strict Pull Up (3×10)

Superset with Lateral Shoulder Raise.

Lateral Shoulder Raise (3×8)

Superset with wide grip pull up

Extra Credit

Metcon (6 Rounds for time)

Run 1000m

Rest 3 minutes

Run 400m

Rest 3 minutes

Run 700m

Rest 3 minutes

Run 300m

Rest 3 minutes

Run 600m

Rest 3 minutes

Run 200m

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