December 2nd, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
10 Mountain Climbers
10 Ring Swings (Arch/Hollow on rings)
10 KB Thrusters (5/side, light)
Smash Party, Couch Stretch
Back Squat (15 minutes to build to a [email protected]%)
Back Squat (2×5 Drop [email protected]%)
25 Thrusters (45/35)
5 Bar Muscle Ups
4 Bar Muscle Ups
3 Bar Muscle Ups
2 Bar Muscle Ups
1 Bar Muscle Up
Scale Bar MU with 2:1 CTB or 1:1 Bar MU progressions (banded, jumping, etc.)
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.
Add medicine ball if additional resistance required.
Pull Up Complex (3 rounds)
5 Pull Ups
5 Chest to Bar
*Scale to a rep scheme you can complete. Ideally sets are unbroken.
50 Wall Ball (20/14, 10’/9′)
*Complete 5 burpees every time you stop.
Rx+ = 25/20