December 22nd, 2016 CrossFit WOD - Strongpoint CrossFit

December 22nd, 2016 CrossFit WOD

December 22nd, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Snatch Grip RDL

5 Hang Power Snatch

5 OHS

Smash Party/Keg, Squat Holds 3x:20

Weightlifting

Snatch (20 minutes to build to a max effort single)

Target 2-5# increase from last week.

Metcon

Metcon (Time)

Assault Bike 25 Cal

50 Burpees

75 Wall Ball (20/14)

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 (5 Rounds for distance)

5 rounds

5 minute run for max meters

Rest 90 seconds between rounds

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