December 7th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

December 7th, 2016 CrossFit WOD

December 7th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Clean Grip RDL

5 Hang Power Clean

5 Push Press

Smash Party, Post Chain Floss

Weightlifting

Power Clean (5×[email protected]% E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

50 Calorie Row

40 Lateral Burpees

30 Clean & Jerk (135/95)

Accessory Work

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)

Extra Credit

Metcon (Time)

15-12-9

Chest to Bar Pull Up

GH Sit Up

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