February 2nd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

February 2nd, 2017 CrossFit WOD

February 2nd, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

Three rounds:

5 Clean Grip RDL

5 Hang Power Cleans

5 Front Squats

Smash Party, Oly Wall

Weightlifting

Clean (15 minutes to build to a single@90%)

Hang Power Clean (2x :30 max effort@60% of Clean 1RM)

Count total reps of both sets for score. Rest 2 minutes between sets.

Metcon

Metcon (Time)

800m run

15 Hang Power Cleans (165/110)

400m run

12 Hang Power Cleans

200m run

9 Hang Power Cleans

Accessory Work

Front Squat (4×3@60%)

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

12″ box

YTW (3×10)

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

Superset with Chin Up

Chin Up (3×10)

Superset with YTW

Extra Credit

Metcon (Time)

Five rounds:

80′ Farmer Walk (40′ down & back)

10 GH Sit Ups

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