May 4th, 2017 CrossFit WOD - Strongpoint CrossFit

May 4th, 2017 CrossFit WOD

May 4th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Burpees

5 Arch/Hollow Swings

7 KB Swings

*Measure target burpee bar during warm up and try to stick with same bar for T2B.

Smash Party, Banded Hip Extension

Weightlifting

Power Clean (Build to a [email protected]%+)

Target 10-20# increase from last week.

Power Clean (3×2 Drop Set)

Drop 25# if single is over 240. Drop 15# if single is under 240.

Metcon

Metcon (Time)

50 Calorie Row

50 Toes to Bar

50 Target Burpees to 6″ Target

Accessory Work

Deficit Snatch (7×[email protected]%)

3″ Deficit
Target 5-10# increase from last week.

Shoulder Press + Push Press (4×1(2+3)@40% of CJ 1 RM)

Target 5-10# increase from last week.

Yates Row (3×10)

Underhand Grip
Superset with lateral shoulder raise

Lateral Shoulder Raise (3×10)

Superset with Yates row

Strict Muscle Up + Strict Ring Dip (5×1(1+5))

Rest 90 seconds between sets

Extra Credit

Metcon (10 Rounds for reps)

Alternating EMOM 10

Even: :20 Handstand Hold

Odd: 20% Kipping Handstand Pushup
Maintain rigid midline and active shoulders in hold. Scale time if midline starts to break. Use 20% of max set for odd minutes.

There are no comments yet, but you can be the first



Leave a Reply