February 6th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

February 6th, 2017 CrossFit WOD

February 6th, 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 in front rack

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

20 DB Lunges (35/25, Alt)

15 Toes to Bar

10 DB Hang Squat Clean

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 (5 Rounds for time)

Run 1600m

Rest 4 min

Run 600m

Rest 4 min

Run 1200m

Rest 4 min

Run 400m

Rest 4 min

Run 800m

Done.
Count each “Run” interval.

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