February 19th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383


February 19th, 2016 CrossFit WOD

February 19th, 2016 CrossFit WOD


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

Strongpoint CrossFit – CrossFit


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×[email protected]%+ EOMOM with Push Jerk)

Push Jerk (5×[email protected]%+ EOMOM with Power Clean)


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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