February 7th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

February 7th, 2017 CrossFit WOD

February 7th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Push Press

5 Press in Split

:10 HS Hold

Smash Party, Banded Hip Extension

Weightlifting

Split Jerk (4×2@80%+ E2:45)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

40 Handstand Pushups

400m run

30 Handstand Pushups

400m run

20 Handstand Pushups

400m run

Accessory Work

Power Clean (5×1@70%)

Target 10-20# increase from last week.

Deadlift (5×3@80% of 1RM)

Target 5-10# increase from last week.

Box Jumps (3×5)

Superset with vertical med ball throw

Vertical Med Ball Throw (3×8)

Superset with standing box jump

Metcon (AMRAP – Reps)

AMRAP 16

Bar Facing Burpee
Attempt to hold pace from previous weeks.

Extra Credit

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