December 12th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(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:

2 Inch Worms

2 Perfect Stretch

8 KB Swings

8 Goblet Squats

Smash Party, Oly Wall

Weightlifting

Front Squat (5×2@80%+ E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Six rounds for time of:

12 Wall Ball

12 Kettlebell Swings (1.5/1)

12 Ball Slams (30/20)

Accessory Work

Clean and Jerk (5×1@82%+ of CJ 1RM E2:30)

Target 5-10# increase from last week.

3″ Deficit Deadlift (4×5@70% of Deadlift 1RM)

Target 10-20# increase from last week.

Dumbbell Push Press

Superset with Bent Row

Bent Over Row (3×10)

Muscle-ups (3 sets at 50% of max U/B set)

If max unbroken set is 6, do 3×3, 8 do 3×4, etc.

Extra Credit

Metcon (8 Rounds for time)

8 rounds:

250m row
Rest 1 minute between rounds.

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