December 23rd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

December 23rd, 2016 CrossFit WOD

December 23rd, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

60 Single Unders

20 Double Unders

10 RDL

10 Jumping Back Squats

*Hang onto your jump rope.

Smash Party, Couch Stretch

Weightlifting

Back Squat (20 minutes to build to a max effort single)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

50-40-30-20-10

Double Under

Russian Kettlebell Swing (1.5/1)

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.

Chest to Bar Efficiency Test (Time)

1-10 Chest to Bar Pull Up

*Sets must be unbroken
You may modify with broken sets. Note number of breaks, which set, etc.

Extra Credit

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