February 9th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

February 9th, 2017 CrossFit WOD

February 9th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

200m run

*Pick up a med ball

Four rounds:

:15 Med Ball Deadlift

:15 Med Ball Front Squat

:15 Med Ball Clean

:15 Med Ball Push Press

Four rounds:

:15 High Plank

:15 Low Plank

:15 Side Plank

:15 Side Plank

Smash Party, Post chain floss

Weightlifting

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

Target 5-10# increase from last week.

Hang Power Clean (2x :30 max [email protected]% of Clean 1RM)

Count total reps of both sets for score. Rest 2 minutes between sets. Attempt to complete more reps than last week.

Metcon

Metcon (Time)

Three rounds for time:

50 Double Unders

25 Wall Ball

5 Ring Muscle Ups
Sub three ring dips, dips, or bench dips per muscle up.

Accessory Work

Front Squat (4×[email protected]%+)

Target 10-20# increase from last week.

Barbell Step Up (4×8/[email protected]% of CJ max)

12″ box
Target 5-10# increase from last week.

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)

Four rounds:

15 Cal Assault Bike

50 meter Waiter Walk (60/40)

50 meter Waiter Walk (opposite hand)

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