December 9th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

December 9th, 2016 CrossFit WOD

December 9th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

5 Inch Worms

10 Groiners (alt)

Two rounds:

10 Front Squats

10 Front Rack Lunges (in place)

Smash Party, Couch Stretch

Weightlifting

Back Squat (15 minutes to build to a [email protected]%)

Target 5-10# increase from last week.

Back Squat (2×5 Drop [email protected]%)

Metcon

Metcon (AMRAP – Reps)

2 rounds for reps of:

AMRAP 3

7 Ring Pushups

14 Dumbbell Lunges (35/25)

-Rest 1 minute-

AMRAP 3

7 Kettlebell Swings (2/1.5)

14 Ball Slams (30/20)

-Rest 1 minute-

Accessory Work

Clean and Jerk (Build to a [email protected]%)

Target 5# increase from last week.

Clean and Jerk (2×2 drop set )

Decrease 20# if single is above 240. Decrease 10# if below 240.

Deadlift (Build to a [email protected]%)

Deadlift (2×3 Drop Set)

330+ decrease 45#. 330- decrease 35#. Target 10# increase from last week.

Push Up & Prone Dumbbell Row (3×10)

Superset with V-Up.

V-Up (3×15)

Add medicine ball if additional resistance required.

Pull Up Complex (3 rounds)

5 Arch/Hollow+

5 Pull Ups

5 Chest to Bar
*Scale to a rep scheme you can complete. Ideally sets are unbroken.

Extra Credit

Metcon (9 Rounds for reps)

Run 600m

Rest 3 minutes

Run 600m

Rest 3 minutes

Run 300m

Rest 2 minutes

Run 500m

Rest 2 minutes

Run 500m

Rest 2 minutes

Run 200m

Rest 2 minutes

Run 400m

Rest 2 minutes

Run 400m

Rest 2 minutes

Run 150m

Donezo.

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