12/29/2015 - Strongpoint CrossFit

12/29/2015

12/29/2015

Announcements

Modified Hours this week! We will be running “New Years Eva” at 9:00 & 10:00 am only on 12/31 and open gym from 12:00-2:00 pm only on 1/1. We will resume regular class times on Saturday 1/2.

Please contact Ryan if you are a travelling CrossFitter and want to drop in to a class. (904) 654-3383

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds:

5 Broad Jumps

10 Ring Rows

10 Air Squats

Mobility: Smash Party, Super Front Rack

Dynamic Effort

Complete one Power Clean, one Hang Clean every minute on the minute for 12 minutes between 65-85% of 1 RM. Add weight as necessary throughout the EMOM.

Accessory Work

Clean Pull (5×2)

Barbell Row (3×10)

Dumbbell Row – Single Arm (3×12/arm)

Hollow Rocks (3×15-20. Rest :90)

Metcon

Metcon (Time)

9-7-5

Ring Muscle Up

Power Clean (185/125)

Metcon (Time)

27 Ring Dips

9 Power Cleans (185/125)

21 Ring Dips

7 Power Cleans

15 Ring Dips

5 Power Cleans

Cash Out

Banded Crunches (1×100)

Note band size.

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