December 7th, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
5 Clean Grip RDL
5 Hang Power Clean
5 Push Press
Smash Party, Post Chain Floss
Power Clean (5×[email protected]% E2:30)
Target 5-10# increase from last week.
50 Calorie Row
40 Lateral Burpees
30 Clean & Jerk (135/95)
Shoulder Press (3×[email protected]%+ of CJ Max)
Pair with Strict Pull Ups. Target 5-10# increase from last week.
Strict Pull Ups (3 max sets)
*No kip or swing
Stiff Leg Deadlift (3×[email protected]% of Deadlift 1Max)
Target 10# increase from last week.
Reverse Dumbbell Fly (3×10)
Superset with DB Row
Dumbbell Row – Single Arm (3×12)
Chest to Bar Pull Up
GH Sit Up