February 13th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

February 13th, 2017 CrossFit WOD

February 13th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

2 rounds

5 Hollow/Arch

10 KB Swings

10 Goblet Squats

10 Lunge Steps with KB Overhead

Smash Party, Oly Wall

Weightlifting

Back Squat (4×[email protected]%+ E3M)

Target 10-20# increase from last week

Metcon

Metcon (Time)

90 Double Unders

9 Dumbbell Squat Clean Thruster (50/35)

9 Bar Muscle Ups

80 Double Unders

8 DB Clusters

8 Bar MU

70 Double Unders

7 DB Clusters

7 Bar MU
Modify Bar MU with 2 pull ups/bar muscle up

Modify DU with plate hops (45#) or 2 to 1 single unders

Accessory Work

No Hook Grip, No Feet Moving Snatch (5×[email protected]%+ of Snatch 1RM)

Start with feet in receiving position.
Target 5-10# increase from last week

Snatch Deadlift (4×[email protected]% of Snatch 1 RM)

Target 5-10# increase from last week.

Glute-Ham Raises (3×10)

Superset with DB Split Squat

Bulgarian Split Squat (3×6/Leg)

Specify dumbbell or barbell
Superset with GH Raise

Extra Credit

Metcon (Time)

Three rounds for time:

20 GH Sit Ups

10 DB OH Walking Lunges Steps (60/40) (one hand)

10 DB OH Walking Lunges Steps (opposite hand)

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