December 15th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

December 15th, 2016 CrossFit WOD

December 15th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Pass Throughs

5 OHS

5 Squatting Pass Throughs

5 Snatch Balance

Smash Party/Keg, Squat Holds 3x:20

Weightlifting

Snatch ([email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]%)

Target 2-5# increase from last week.

Metcon

Metcon (Time)

21-15-9

Power Snatch (95/65)

Overhead Squat

Accessory Work

Front Squat (4×[email protected]%)

Target 5-10# increase from last week.

Split Jerk (4×[email protected]%)

Target 5-10# increase from last week.

Barbell Step Up (3×12 alternating)

12″ box
Superset with GH Raise

Glute-Ham Raises (3×10)

Extra Credit

Metcon (6 Rounds for distance)

Six rounds of

2 minute sled pull (135/90)

Rest 2 minutes between efforts

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