December 12th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

December 12th, 2016 CrossFit WOD

December 12th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Strict Pull Ups

5 Push Ups

8 KB Lunges (Alt)

8 KB Thrusters (4/side)

Smash Party, Oly Wall

Weightlifting

Front Squat (5×[email protected]%+ E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

10-1

Dumbbell Thruster (35/25)

Dumbbell Lunge (alt)

Chest to Bar Pull Up

Accessory Work

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

Target 5-10# increase from last week.

3″ Deficit Deadlift (4×[email protected]% of Deadlift 1RM)

Target 10-20# increase from last week.

Dumbbell Push Press

Superset with Bent Row

Bent Over Row (3×10)

Muscle-ups (Max Set on Rings)

Warm up with a set of 3. Rest 2 minutes. Do another set of 3. Rest 3-4 minutes and complete max set.

Extra Credit

Metcon (9 Rounds for time)

Three rounds of:

Run 300m

Rest for 2 minutes

Run 250m

Rest for 2 minutes

Run 200m

Rest for 4 minutes
.

There are no comments yet, but you can be the first



Leave a Reply