February 17th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

February 17th, 2017 CrossFit WOD

February 17th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Shoulder Prep:

10 Pass Through

20 Pull Aparts

10 around the World

20 Criss-Cross Pull Aparts

Two rounds:

5 OHS

5 Pressing Snatch Balance

5 Snatch Balance

Smash Party/Keg Drill, Couch Stretch

Weightlifting

Snatch (15 minutes to build to a single@90%+)

Target 5-10# increase from last week

Snatch + Pause Overhead Squat (3×1(1+2)@70%+)

5 second hold on OHS
Complete 1 full snatch + 2 pause overhead squats each complex. Target 5# increase from last week.

Metcon

Metcon (Time)

21-15-9

Dumbbell Snatch (55/35)

Dumbbell Snatch (opp. hand)

Chest to Bar Pull Up

Accessory Work

Back Squat (Build to a single@ 90%+)

Target 5-10# increase from last week.

Back Squat (2×3 drop set)

Drop 45# if single was >330. Drop 35# if single was <330.

Push Press + Push Jerk (5×3(1+1)@65% of CJ)

Target 5-10# increase from last week.

Dumbbell Box Jump (3×8)

Superset with Seated Box Jump

Seated Box Jump (3×5)

Start on a bench
Superset with Dumbbell Box Jump

Extra Credit

Metcon (16 Rounds for time)

Run 4x600m

Run 4x300m

Run 4x500m,

Run 4x200m

Rest 2 minutes between intervals.

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