January 10th, 2016 CrossFit WOD - Strongpoint CrossFit

January 10th, 2016 CrossFit WOD

January 10th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Shoulder Prep:

10 Pass Throughs

20 Pull Aparts

5 Around the World/direction

20 Alternating Criss-cross Pull Aparts

Two rounds:

5 OHS

5 Snatch Balance

5 Press in Snatch

Smash Party/Keg, Banded OH

Weightlifting

Power Snatch + Hang Snatch ([email protected]%, [email protected]%, [email protected]%)

Target 5-10# increase from last week.

Metcon

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

Accessory Work

Front Squat (4×[email protected]%)

Target 5-10# increase from last week.

Push Press (4×[email protected]% of CJ Max)

Tager 5-10# increase from last week.

Box Jumps (3×6)

Superset with hurdle hops

Hurdle Hops (3×30)

Use cones or 8-10″ “hurdle”
Superset with box jumps

Toenail Muscle Ups (3×8)

Muscle-ups (3 U/B [email protected]% of Max E2M)

Extra Credit

10 minute Assault Bike test (Calories)

Max cals in 10 minutes

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