December 23rd, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
60 Single Unders
20 Double Unders
10 Jumping Back Squats
*Hang onto your jump rope.
Smash Party, Couch Stretch
Back Squat (20 minutes to build to a max effort single)
Target 5-10# increase from last week.
Russian Kettlebell Swing (1.5/1)
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.
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.