February 3rd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

February 3rd, 2017 CrossFit WOD

February 3rd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Shoulder Prep:

10 Pass Through

20 Pull Aparts

10 around the World

20 Criss-Cross Pull Aparts

Two rounds:

5 Snatch Grip Push Press

5 OHS

5 Snatch Balance

Smash Party/Keg Drill, Couch Stretch

Weightlifting

Snatch (15 minutes to build to a [email protected]%)

Snatch + Pause Overhead Squat (3×1(1+2)@70%)

5 second hold on OHS
Complete 1 full snatch + 2 pause overhead squats each complex.

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Accessory Work

Back Squat (Build to a [email protected] 90%)

Back Squat (2×3 drop set)

Drop 45# if single was >330. Drop 35# if single was <330.

Push Press + Push Jerk (5×3(1+1)@65% of CJ)

Dumbbell Box Jump (3×8)

Superset with Seated Box Jump

Seated Box Jump (3x5S)

Start on a bench
Superset with Dumbbell Box Jump

Extra Credit

Metcon (Time)

3 rounds for time:

300m row

50m Waiter Walk, Left (55/35)

50m Waiter Walk, Right (55/35)

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