February 1st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

February 1st, 2017 CrossFit WOD

February 1st, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

75 Single Unders

15 Double Unders

10 Pass Throughs

15 Pull Aparts

Smash Party, Banded OH

Weightlifting

Power Snatch (12 minutes to build to a [email protected] 80%)

Power Snatch (3×2 drop set at 70%)

Metcon

Metcon (Time)

Four rounds for time:

20 Power Snatch (95/65)

50 Double Unders

Accessory Work

Timed Back Squat (1×[email protected]%, 2×[email protected]% – 25#)

Complete first set of 5 in 7 seconds or less. Complete drop sets in 5 seconds or less. Record first work set only.

Shoulder Press (4×[email protected]% of CJ max)

Superset with barbell row

Barbell Row (3×[email protected]% of CJ max)

Superset with Shoulder Press

Isometric Back Extension (3×45 seconds)

Superset with MD Lunge

Kettlebell Multidirectional Lunge (3×1 set each direction)

Forward, 45 degrees, Side, 135 degrees, Backward

Pistols (3×10 Alternating Legs)

Extra Credit

Metcon (Time)

30-20-10

Assault Bike Calories

Row Calories

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