February 23rd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

February 23rd, 2017 CrossFit WOD

February 23rd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

Three rounds:

5 Clean Grip RDL

5 Hang Power Clean

5 Front Squat

Smash Party, Post chain floss

Weightlifting

Clean (20 minutes to build to a max effort single)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

10-1

Power Clean (115/75)

Toes to Bar

Accessory Work

Front Squat (4×3@60%+)

Target 10-20# increase from last week.

Barbell Step Up (4×8/leg@50% of CJ max)

12″ box
Target 5-10# increase from last week.

YTW (3×10)

https://www.youtube.com/watch?v=12i9VmaIpx0

Superset with Chin Up

Chin Up (3×10)

Superset with YTW

Extra Credit

Metcon (7 Rounds for time)

1600m run

400m run

400m run

800m run

300m run

300m run

600m

Rest 3 minutes between efforts.

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