May 5th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 5th, 2017 CrossFit WOD

May 5th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds

5 Back Squats with mini-band

10 Tube Walks/direction

:15 Glute Bridge with mini-band

Smash Party, Squat Holds 4x:20

Weightlifting

Back Squat (4×[email protected]% E3M)

Target 5-10# increase from last week.

Metcon

Cinco de Mayo 2017 (Time)

Five rounds for time:

5 Bar Muscle Ups

5 Deadlift (155/105)

5 Hang Power Cleans

5 Front Squats

5 Shoulder to Overhead
Modify bar muscle ups with burpee pull ups.

Accessory Work

Clean & Jerk from Blocks Below Knee (Build to a [email protected]%)

Target 5-10# increase from last week.

Clean & Jerk from Blocks Below Knee (3×2 drop set )

Drop 25# if single was over 250. Drop 15# if single was below 250.

Sumo Deadlift (Build to a [email protected]%)

Target 10# increase from last week.

Sumo Deadlift (2×5 Drop Set)

Drop 45# if single is over 400#. Drop 35# if single is under 400#.

Cal Strength Extension (3×10)

Extra Credit

1 Mile Run Time Trial (Time)

Warm up:

200m run/Rest 2 min

200m run/Rest 2 min

400m run/Rest 6 min

*Dial in pace.

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