1/5/2015 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

1/5/2015

1/5/2015

Announcements

Happy New Year! We are looking forward to another great year for the Strongpoint community in 2016!

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Two rounds

10 hollow rocks (or tuck rocks)

10 arch hollows

10 overhead squats (PVC/BB)

Mobility: Smash Party/Keg Drill, Banded OH

Dynamic Effort

Three-Position Snatch Complex (1 Complex EMOM for 8 minutes @65-75% of 1rm.)

1 Hang Snatch (above knees), 1 Hang Snatch (below knees), 1 Snatch

Accessory Work

Push Press (3×5@75%+)

Pendlay Row (3×5, superset with Press in Snatch)

Press in Snatch (3×5, superset with Pendlay Row)

Ring Rows (3×15, rest :90)

GHD Situps (3×20)

Cash Out

Metcon

Metcon (AMRAP – Reps)

3 minute AMRAP

1 Bar Muscle Up

1 Power Snatch (115/75)

2 Bar Muscle Ups

2 Power Snatches

3/3, 4/4/, 5/5…

*Rest 2 minutes.

Metcon (AMRAP – Reps)

4 minute AMRAP of:

2 Chest-to-Bar Pull Ups

2 Power Snatch (95/65)

4 Chest-to-Bar Pull Ups

4 Power Snatch

6/6, 8/8, 10/10…

Rest 2 minutes.

Metcon (AMRAP – Reps)

5 minute AMRAP

3 Pull Ups

3 Power Snatch (75/55)

6 Pull Ups

6 Power Snatch

9/9, 12/12, 15/15…

Donezo.

Banded Face Pulls (1×50)

Note band size

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