Decembe14th, 2016 CrossFit WOD - Strongpoint CrossFit

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Decembe14th, 2016 CrossFit WOD

Decembe14th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

60 Single Unders

20 Double Unders

5 Hang Power Cleans

Bear Crawl 50′

Smash Party, Post Chain Floss

Weightlifting

Power Clean (5×[email protected]% E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

800m run

8 Power Cleans (185/125)

600m run

6 Power Cleans

400m run

4 Power Cleans

200m run

2 Power Cleans

Accessory Work

Shoulder Press (3×[email protected]%+ of CJ Max)

Pair with Strict Pull Ups. Target 5-10# increase from last week.

Strict Pull Ups (3 max sets)

*No kip or swing

Stiff Leg Deadlift (3×[email protected]% of Deadlift 1Max)

Target 10# increase from last week.

Reverse Dumbbell Fly (3×10)

Superset with DB Row

Dumbbell Row – Single Arm (3×12)

Extra Credit

Metcon (Time)

Five rounds:

Assault Bike 12 Cal

12 GH Sit Ups

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