May 8th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

May 8th, 2017 CrossFit WOD

May 8th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Arch/Hollow

10 Pass Through

10 OHS

15 Pull Aparts

Smash Party/Keg, Oly Wall Squat

Weightlifting

Hang Snatch (5×2@60% E2M)

Work off off of 60% of your snatch 1 RM or target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

4 Handstand Pushups

8 Chest to Bar Pull Ups

12 KB Snatches (1.5/1, 6/side)

Accessory Work

Front Squat (3×3@75%)

Target 5-10# increase from last week.

Stiff Leg Deadlift (3×8@60% of Deadlift 1RM)

Target 10-20# increase from last week.

Push Up & Prone Dumbbell Row (3×8/Side)

Core

Three rounds:

10 GH Sit Ups

10 Russian Twists/Side

10 V-Up

1 minute plank

Extra Credit

Metcon (6 Rounds for time)

Run 400m

Rest 1 minute

Run 400m

Rest 1 minute

Run 200m

Jog 200m

Run 200m

Jog 200m

Run 200m

Jog 200m

Run 200m

Donezo.

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