May 3rd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

May 3rd, 2017 CrossFit WOD

May 3rd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worm

6 Perfect Stretch

10-8-6

Wall Ball

Step Up

*Please get your own box & hang onto it.

Smash Party, Banded OH

Two Front Squat + One Jerk (4×1 (2+1)@80% of CJ Max E2:30)

Target 5-10# increase from last week.

Weightlifting

Metcon

Metcon (Time)

Three rounds for time:

300m run

30 Wall Ball (20/14, 10’/9′)

30 Box Jumps (24/20)
20 minute cap.

Accessory Work

Snatch from Blocks Below Knee (Build to a single@85%)

Set blocks so bar rests below knees
Target 5# increase from last week.

Snatch from Blocks Below Knee (3×2 Drop Set)

Set blocks so bar rests below knees
Drop 10% off of single.

Deficit Deadlift (4×5@60% of Deadlift 1 RM)

Target 10# increase from last week.

Core

Three rounds:

20 V-Up

20 Reverse Crunch

20 Rolling Planks

Extra Credit

Metcon (Time)

14 Chest to Bar Pull Ups

10 Burpees

13 Chest to Bar Pull Ups

11 Burpees

12 Chest to Bar Pull Ups

12 Burpees

11 Chest to Bar Pull Ups

13 Burpees

10 Chest to Bar Pull Ups

14 Burpees

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