December 8th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

December 8th, 2016 CrossFit WOD

December 8th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Snatch Grip RDL

5 OH Squat

5 Drop Snatch

5 Pass Throughs

10 Pull Aparts (Red or Blue Band)

Smash Party/Keg, Squat Holds 3x:20

Weightlifting

Snatch (2@80%, 1@85%, 1@90%, 2@85%, 1@89%, 1@92%)

Target 2-5# increase from last week.

Metcon

Metcon (Time)

75 Double Unders

21 Overhead Squats (95/65)

21 Toes to Bar

50 Double Unders

15 Overhead Squats

15 Toes to Bar

25 Double Unders

9 Overhead Squats

9 Toes to Bar

Accessory Work

Front Squat (4×3@75%)

Target 5-10# increase from last week.

Split Jerk (4×2@80%)

Target 5-10# increase from last week.

Barbell Step Up (3×12 alternating)

12″ box
Superset with GH Raise

Glute-Ham Raises (3×10)

Extra Credit

10 min AMRAP Sled Push & Run (AMRAP – Reps)

10 minute AMRAP

50m sled push (135/95)

100m run

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