January 11th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

January 11th, 2017 CrossFit WOD

January 11th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

12-9-6

Row (Calories)

Medicine Ball Clean

Wall Ball

Smash Party, Banded Hip Extension

Weightlifting

Squat Clean + 2 Jerks (5×[email protected]% of CJ Max E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Five rounds for time:

30 Double Unders

5 Power Cleans (155/105)

1 Rope Climb

Accessory Work

Back Squat (Build to a triple @75%)

Target 10-20# increase from last week.

Back Squat (1×5 drop set )

Drop 55# if triple is above 300. drop 45# if triple is below 300#.

Snatch Grip Deficit Deadlift (3″ Deficit) (4×[email protected]% of Deadlift Max.)

Conventional deadlift set up with hands wide in snatch position. *Not to be confused with a Snatch Deadlift.
Target 5-10# increase from last week.

Dumbbell Row – Single Arm (3×10)

Superset with Ring Dips

Strict Ring Dips (3x Max Effort)

Metcon (4 Rounds for time)

4x800m Run

Rest 3 minutes between efforts

Extra Credit

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