December 5th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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December 5th, 2016 CrossFit WOD

December 5th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

12-9-6

KB Swing

Goblet Squat

Smash Party, Oly Wall

Weightlifting

Front Squat (5×[email protected]%+ E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Five rounds for time of:

15 Wall Ball (20/14, 10/9)

10 Deadlift (250/175)

300m Run

Accessory Work

Clean and Jerk (5×[email protected]%+ of CJ 1RM E2:30)

Target 5-10# increase from last week.

3″ Deficit Deadlift (4×[email protected]% of Deadlift 1RM)

Target 10-20# increase from last week.

Dumbbell Push Press

Superset with Bent Row

Bent Over Row (3×10)

Muscle-ups (3 sets at 50% of max U/B set)

If max unbroken set is 6, do 3×3, 8 do 3×4, etc.

Extra Credit

Farmer’s Carry (10 rounds of 50′ EMOM)

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