February 16th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

February 16th, 2016 CrossFit WOD

February 16th, 2016 CrossFit WOD

Announcements

Fitness isn’t about being better than someone else. It’s about being better than you used to be.

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes Cardio

3 rounds:

2 Inch Worms

2 Perfect Stretch

7 KB Swings

7 Step Ups

Mobility: Smash Party, Banded Shoulder Complex

Maximum Effort

Bench Press + Mini Bands (18 minutes to max)

Red bands.

Accessory Work

Shoulder Press (3×[email protected]%+)

Barbell Row – Wide Grip (3×10 AHAP)

Weighted Pull-ups (3×6)

Strict Handstand Push Ups (5 max sets EOMOM with Muscle Ups)

Muscle-ups (5×3 EOMOM with Strict HSPU)

*Transition of choice if no muscle ups

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″
*Hand Release Push Ups

https://www.youtube.com/watch?v=Hiluk9nhGXs

Cash Out

3 rounds

25 Band Crunches

25 Band Good Morning

Extra Credit

25m Sled Push/50m Run AMRAP 10 (AMRAP – Rounds)

10 minute AMRAP

25m Sled Push (180/135)

50m run

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