May 9th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 9th, 2017 CrossFit WOD

May 9th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

2 Hang Power Clean from Power Position

2 Hang Power Clean from Mid-Thigh

2 Hang Power Clean from Above Knee

5 Front Squats

Smash Party, Post Chain Floss

Weightlifting

Halting Clean (5×[email protected]%+ of Clean 1 RM E2:30)

Liftoff to knee, 2 second pause at knee, complete full clean
Target 5-10# increase from last week.

Metcon

Metcon (Time)

Three rounds for time:

12 Deadlift (275/185)

15 Bar Facing Burpees

400m run
20 minute cap

Accessory Work

Back Squat (1×[email protected]%)

Target 10-20# increase from last week.

Back Squat (3×5 Drop Set)

Drop 15# if heavy set of 5 was 350+. Drop 10% if heavy set was below 350.

Push Jerk (5×[email protected]% of CJ max)

Target 5-10# increase from last week.

Wide Grip Strict Pull Up (3×10)

Superset with strict HSPU

Strict Handstand Push Ups (3×70% of max U/B Set)

Isometric Back Extension (3x:30)

Extra Credit

10 minute Assault Bike test (Calories)

Max cals in 10 minutes

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