February 16th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

February 16th, 2017 CrossFit WOD

February 16th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

Three rounds:

5 Clean Grip RDL

5 Hang Power Clean

5 Front Squat

Smash Party, Post chain floss

Weightlifting

Clean (15 minutes to build to a [email protected]%+)

Target 5-10# increase from last week.

Hang Power Clean (2x :30 max [email protected]% of Clean 1RM)

Count total reps of both sets for score. Rest 2 minutes between sets. Attempt to complete more reps than last week.

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Accessory Work

Front Squat (4×[email protected]%+)

Target 10-20# increase from last week.

Barbell Step Up (4×8/[email protected]% of CJ max)

12″ box
Target 5-10# increase from last week.

YTW (3×10)

https://www.youtube.com/watch?v=12i9VmaIpx0

Superset with Chin Up

Chin Up (3×10)

Superset with YTW

Extra Credit

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15 Cal Assault Bike

100m Farmer Walk (1/3 BW/hand)
Use dumbbells or FW handles = to 1/3 body weight in each hand.

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