February 27th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

February 27th, 2016 CrossFit WOD

February 27th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

3-4 minutes cardio

*Pick up the pace last minute*

Three rounds:

3 OH Lunges

2 Burpees

3 OH Lunges

2 CTB or Pull Ups

*Escalate weight for lunges each round up to work weight for the WOD.*

Mobility: Shooter’s choice with emphasis on shoulders, hips, and thoracic spine.

Metcon

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters Scaled 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Walking Lunge

8 Bar Facing Burpees

25 Ft. Walking Lunge

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

8 Overhead Lunges (45/35, in place)

8 Plate Hop Burpees

8 Overhead Lunges (in place)

8 Chest to Bar Pull Ups

Extra Credit

Weighted Toes to Bar (10 x 3-5 Every 45 seconds)

Toes to Bar + Ankle Weights

Metcon (No Measure)

2K row

800m sled drag (90/70)
Nice and easy to flush!

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