February 14th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

February 14th, 2017 CrossFit WOD

February 14th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Push Press

5 Press in Split

10 Pushups

10 Step Ups

*Get your own box for the warm up & hang onto it for the WOD

Smash Party, Banded Hip Extension

Weightlifting

Split Jerk (4×[email protected]%+ E2:45)

Target 5-10# increase from last week.

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
https://www.youtube.com/watch?v=Hiluk9nhGXs

Accessory Work

Power Clean (5×[email protected]%)

Target 10-20# increase from last week.

Deadlift (5×[email protected]% of 1RM)

Target 5-10# increase from last week.

Box Jumps (3×5)

Superset with vertical med ball throw

Vertical Med Ball Throw (3×8)

Superset with standing box jump

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 20

Bar Facing Burpee
Attempt to hold pace from previous weeks.

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