February 8th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

February 8th, 2017 CrossFit WOD

February 8th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Arch/Hollow

10 Pass Throughs

10 OHS

15 Pull Aparts

Smash Party, Banded OH

Weightlifting

Power Snatch (12 minutes to build to a [email protected] 80%+)

Target 5-10# increase from last week.

Power Snatch (3×2 drop set at 70%+)

Target 5# increase from last week.

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

16.3: CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Accessory Work

Timed Back Squat (1×[email protected]%, 2×[email protected]% – 25#)

Complete first set of 5 in 7 seconds or less. Complete drop sets in 5 seconds or less. Record first work set only. Target 5-10# increase if (if) you were able to complete within the time allotted last week.

Shoulder Press (4×[email protected]% of CJ max)

Superset with barbell row. Target 5-10# increase from last week.

Barbell Row (3×[email protected]% of CJ max)

Superset with Shoulder Press. Target 5-10# increase from last week.

Isometric Back Extension (3×45 seconds)

Superset with MD Lunge

Kettlebell Multidirectional Lunge (3×1 set each direction)

Forward, 45 degrees, Side, 135 degrees, Backward

Pistols (3×16 Alternating Legs)

Extra Credit

Metcon (Time)

Five rounds for time:

15 GHD Sit Ups

15 Cal Row

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