December 2nd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

December 2nd, 2016 CrossFit WOD

December 2nd, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

Three rounds:

10 Mountain Climbers

10 Ring Swings (Arch/Hollow on rings)

10 KB Thrusters (5/side, light)

Smash Party, Couch Stretch

Weightlifting

Back Squat (15 minutes to build to a [email protected]%)

Back Squat (2×5 Drop [email protected]%)

Metcon

Metcon (Time)

500m run

25 Thrusters (45/35)

5 Bar Muscle Ups

400m run

20 Thrusters

4 Bar Muscle Ups

300m run

15 Thrusters

3 Bar Muscle Ups

200m run

10 Thrusters

2 Bar Muscle Ups

100m run

5 Thrusters

1 Bar Muscle Up
Scale Bar MU with 2:1 CTB or 1:1 Bar MU progressions (banded, jumping, etc.)

Accessory Work

Clean and Jerk (Build to a [email protected]%)

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#.

Push Up & Prone Dumbbell Row (3×10)

Superset with V-Up.

V-Up (3×15)

Add medicine ball if additional resistance required.

Pull Up Complex (3 rounds)

5 Arch/Hollow+

5 Pull Ups

5 Chest to Bar
*Scale to a rep scheme you can complete. Ideally sets are unbroken.

Extra Credit

Metcon (Time)

50 Wall Ball (20/14, 10’/9′)

*Complete 5 burpees every time you stop.
Rx+ = 25/20

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