Author: 321go

January 23rd, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 5 Arch/Hollow 5 Snatch Grip RDL 5 Snatch Grip Push Press 5 OHS Smash Party, Banded OH Weightlifting Power Snatch (EMOM 10 x 1) Start at 60% of 1RM and build up. Target 5-10# increase from last week. Metcon Tuesday Toofer! CFOW …
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January 22nd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio 5 Inch Worms 6 Perfect Stretch Two rounds: 10 KB Swings 10 Goblet Squats Smash Party, Couch Stretch Weightlifting Front Squat (4×5@75% E3M) Metcon Metcon (Time) 21-15-9-6-3 Front Squat (135/95) Handstand Pushup Accessory Work Snatch from High Blocks (5×2@70%) Set blocks so bar rests …
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January 20th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Coach’s choice! Weightlifting Cluster + Thruster (1 (1+1) EMOM 8 ) Build to a heavy complex over the 8 sets. Metcon Chris Should Have to Do This (AMRAP – Reps) Partner WOD! AMRAP 20 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees 30 Thrusters (95/65) 30 …
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January 19th, 2018 CrossFit WOD

Strongpoint CrossFit – CrossFit Warm Up and Mobility Three minutes cardio Three rounds: 5 Shoulder Press 6 OH Lunges 10 Pass Throughs 15 Pull Aparts Smash Party, Banded OH Weightlifting Split Jerk (6×2@80% E2:30) Metcon Metcon (Time) 8 Rounds for time: 5 Shoulder to Overhead (115/75) 10 Deadlift 30 Double Unders Accessory Work Power Clean …
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Basic P-Bar Program Workout 6

Strongpoint CrossFit – Gymnastics Warm Up and Mobility 3 minutes Assault Bike or Row 30 Pass Throughs Crossover Symmetry Protocol – or – Three rounds of: 10 Pass Throughs 10 Pull Aparts 10 Banded Face Pulls Smash lats, chest with foam roller or lx ball (3-5 minutes) Banded OH or banded OH complex (lateral opener, …
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