December 13th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

December 13th, 2016 CrossFit WOD

December 13th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope

Three rounds:

5 Push Press

5 Arch/Hollow

:15 Ham Stand Hold

Smash Party, Banded OH

Weightlifting

Push Press + Push Jerk (5 x 1(2+2)@65% of Jerk 1RM E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Four rounds for time:

50 Double Unders

25 Pull Ups

12 STOH (135/95)
20 minute cap.

Accessory Work

Snatch (Build to a [email protected]%+)

Target 5-10# increase from last week.

Power Snatch (1×5, 1×10, 1×[email protected]% of snatch single)

Try to find a consistent rythym that you can maintain each set (5, 10, 15).

Back Squat (4×[email protected]%)

Target 5-10# increase from last week.

Kettlebell Multidirectional Lunge

Forward, 45 degrees, Side, 135 degrees, Backward
1 rotation/leg = 5 reps. Superset with GH Raises

Glute-Ham Raises (3×10)

Superset with KB MD Lunge

Extra Credit

Stocking Game.

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



Leave a Reply