December 21st, 2016 CrossFit WOD - Strongpoint CrossFit

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December 21st, 2016 CrossFit WOD

December 21st, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Four rounds:

100m run

3 Pull Ups

6 KB Swings

9 Air Squats

Smash Party, Post Chain Floss

Weightlifting

Power Clean (5×[email protected]% E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

15 Deadlift (135/95)

10 Hang Power Cleans

5 Shoulder to Overhead

Accessory Work

Shoulder Press (3×[email protected]%+ of CJ Max)

Pair with Strict Pull Ups. Target 5-10# increase from last week.

Strict Pull Ups (3 max sets)

*No kip or swing

Stiff Leg Deadlift (3×[email protected]% of Deadlift 1Max)

Target 10# increase from last week.

Reverse Dumbbell Fly (3×10)

Superset with DB Row

Dumbbell Row – Single Arm (3×12)

Extra Credit

Metcon (6 Rounds for time)

Two rounds:

750m row

Rest 2 minutes

500m row

Rest 2 minutes

250m row

Rest 2 minutes

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