May 3rd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 3rd, 2016 CrossFit WOD

May 3rd, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds:

5 Broad Jumps

5 Strict Press

5 Push Press

Mobility: Smash Party, Banded OH

Weightlifting

Push Press (5×[email protected]% E3M)

Metcon

Metcon (Time)

800m run

80 Double Unders

600m run

60 Double Unders

400m run

40 Double Unders

200m run

20 Double Unders
Scale with wall jumps, tuck jumps, or 2:1 single unders

Accessory Work

Overhead Squat (5×[email protected]% E3M)

Hang Power Clean (Below Knee) + Power Jerk

2-4-6-8 Pull Ups (2-4-6-8)

Complete 2-4-6-8 of each of the following:

Commando Grip Pull Up

Close Grip Pull Up

Wide Grip Pull Up

Reverse Grip Pull Up (Chin Up)

Pull Up
*Rest 30-60 seconds between sets

Cash Out

L-Sit (Max hold EMOM x 5 minutes)

Extra Credit

Metcon (AMRAP – Rounds and Reps)

10 minute AMRAP

25m sled push (180/135)

50m run

25m sandbag run (130/90)

50m run
Each 25/50m portion = 1 rep

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