December 1st, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

December 1st, 2016 CrossFit WOD

December 1st, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Pass Through

5 OH Squats

5 Snatch Balance

10 Pull Aparts (Red or Blue Band)

Smash Party/Keg, Squat Holds 3x:20

Weightlifting

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

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

3 Toes to Bar

3 Handstand Pushups

6 Toes to Bar

6 Handstand Pushups

9/9, 12/12, 15/15… continuing to add three reps per exercise per round until time expires.

Accessory Work

Front Squat (4×[email protected]%)

Split Jerk (4×[email protected]%)

Barbell Step Up (3×12 alternating)

12″ box
Superset with GH Raise

Glute-Ham Raises (3×10)

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

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