February 20th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

February 20th, 2017 CrossFit WOD

February 20th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

2 rounds

5 Hollow/Arch

10 KB Swings

10 Goblet Squats

10 Lunge Steps with KB Overhead

Smash Party, Oly Wall

Weightlifting

Back Squat (4×[email protected]%+ E3M)

Target 10-20# increase from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 DB Overhead Lunges (50/35)

10 DB Overhead Lunges (opp. hand)

5 Ring Muscle Ups
Modify MU with 10 Ring Dips/round or 5 Muscle Up Progressions.

Accessory Work

No Hook Grip, No Feet Moving Snatch (5×[email protected]%+ of Snatch 1RM)

Start with feet in receiving position.
Target 5-10# increase from last week

Snatch Deadlift (4×[email protected]% of Snatch 1 RM)

Target 5-10# increase from last week.

Glute-Ham Raises (3×10)

Superset with DB Split Squat

Bulgarian Split Squat (3×6/Leg)

Specify dumbbell or barbell
Superset with GH Raise

Extra Credit

Metcon (Time)

Three rounds for time:

25 Cal Assault Bike

50m Sled Push (135/90)

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