December 6th, 2016 CrossFit WOD - Strongpoint CrossFit

December 6th, 2016 CrossFit WOD

December 6th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Push Press

5 Ring Swings

10 Step Ups (get your own box)

:15 Ring Support (or Matador)

Smash Party, Banded OH

Weightlifting

Push Press + Push Jerk (5 x 1(2+2)@65% of Jerk 1RM E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Four rounds for time:

12 Handstand Pushups

9 Box Jumps (30/24)

6 Ring Muscle Ups

Metcon (Time)

Four rounds for time:

15 Ring Dips

12 Handstand Pushups

9 Box Jumps (30/24)

Accessory Work

Snatch (Build to a [email protected]%+)

Target 5-10# increase from last week.

Power Snatch (1×5, 1×10, 1×[email protected]% of snatch single)

Try to find a consistent rythym that you can maintain each set (5, 10, 15).

Back Squat (4×[email protected]%)

Target 5-10# increase from last week.

Kettlebell Multidirectional Lunge

Forward, 45 degrees, Side, 135 degrees, Backward
1 rotation/leg = 5 reps. Superset with GH Raises

Glute-Ham Raises (3×10)

Superset with KB MD Lunge

Extra Credit

Metcon (5 Rounds for time)

Run 2000m (moderate pace)

Run 400m (fast pace)

Run 1000m (moderate pace)

Run 400m (fast pace)

Run 1200m (moderate pace)

Rest 4 minutes between efforts

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