December 20th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

December 20th, 2016 CrossFit WOD

December 20th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

500m row

*Start easy and end at moderately fast pace. Practice perfect form: Legs-back-arms-arms-back-legs. Keep your back straight!

Three rounds:

5 Push Press

10 Hollow Rocks

: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)

1,000m Row

30 Handstand Pushups

1,000m Run

Accessory Work

Snatch (Build to a single@85%+)

Target 5-10# increase from last week.

Power Snatch (1×5, 1×10, 1×15@50% of snatch single)

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

Back Squat (4×3@70%)

Target 5-10# increase from last week.

Extra Credit

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

Metcon (AMRAP – Reps)

AMRAP 3

Med Ball Over the Shoulder (100/80)

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