December 16th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

December 16th, 2016 CrossFit WOD

December 16th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

500m row

*Start easy and work to a moderate pace. Work on perfect form. Legs-back-arms-arms-back-legs

5 Inch Worms

6 Perfect Stretch

Two rounds:

10 Step Ups (get your own box)

10 Jumping Back Squats

10 Mountain Climbers

Smash Party, Couch Stretch

Weightlifting

Back Squat (15 minutes to build to a [email protected]%+)

Target 5-10# increase from last week.

Back Squat (2×5 Drop [email protected]%+)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

1000m row

Three rounds of

15 Box Over (24/20)

15 Burpees

Accessory Work

Clean and Jerk (Build to a [email protected]%+)

Target 5# increase from last week.

Clean and Jerk (2×2 drop set )

Decrease 20# if single is above 240. Decrease 10# if below 240.

Deadlift (Build to a [email protected]%)

Deadlift (2×3 Drop Set)

330+ decrease 45#. 330- decrease 35#. Target 10# increase from last week.

Push Up & Prone Dumbbell Row (3×10)

Superset with V-Up.

V-Up (3×15)

Add medicine ball if additional resistance required.

Extra Credit

Metcon (16 Rounds for time)

Four rounds of:

Run 800m

Rest 1 minutes

Run 150m

Rest :30

Run 150m

Rest :30

Run 150m

Rest :30

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