February 11th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

February 11th, 2017 CrossFit WOD

February 11th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 inch worms

6 perfect stretch

Two rounds:

5 Strict Pull Ups

10 PVC or BB thrusters

Shooter’s choice!

Metcon

This workout will be conducted in pairs, you go/I go. Partner 1 will complete 12.1 while Partner 2 “judges” before switching roles for the second heat. We’ll then switch workouts and repeat the process again.

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

100/65 Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Accessory Work

Pick a day you missed from earlier in the week. If you did everything programmed everyday, take a day off or work on a goat or two for 30 minutes.

Extra Credit

Metcon (Distance)

30 minute [email protected] easy aerobic pace
Rest five minutes before first sprint.

Metcon (4 Rounds for time)

100m run

Rest 2 minutes

150m run

Rest 2 minutes

200m run

Rest 2 minutes

200m run

Donezo.

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