February 19th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

February 19th, 2016 CrossFit WOD

February 19th, 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

Four rounds:

15 Seconds Jumping Squats

15 Seconds Sit Ups

15 Seconds Burpees

15 Seconds Arch/Hollows (P Bar)

Four rounds:

15 Seconds Hollow Hold

15 Seconds Side Plank

15 Seconds Superman Hold

15 Seconds Side Plank

Mobility: Smash Party, Super Front Rack

Maximum Effort

Clean (20 minutes to max, any variant)

Accessory Work

Power Clean (5×3@75%+ EOMOM with Push Jerk)

Push Jerk (5×3@75%+ EOMOM with Power Clean)

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Cash Out

Weighted Plank (Accumulate 3 minutes)

Add a plate or two!

Extra Credit

400m Front Rack Walk x 2 KB (55/35) (Time)

Do 5 Double KB Cleans every 50m

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