January 12th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

January 12th, 2017 CrossFit WOD

January 12th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

200m run

10 Tube Walks

5 Air Squats

10 Tube Walks (opposite direction)

5 Air Squats

10 Monster Walks forward

10 Monster Walks backward

Smash Party, Couch Stretch

Weightlifting

Front Squat (15 minutes to build to a single@ 90%)

Target 5-10# increase from last week.

Front Squat (3×2 Drop Set@80%)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Three rounds for time:

400m run

12 Overhead Squats (115/75)

6 Bar Muscle Ups
Sub 2 ring dips, ring pushups, dips, or bench dips per muscle up.

Accessory Work

Snatch + Low Hang Snatch (4x(1+1)@65%)

Target 5-10# increase from last week.

BTN Snatch Grip Push Jerk + Overhead Squat (4(1+3)@80% of Snatch 1RM)

Target 5-10# increase from last week.

Single Leg RDL (3×8/Leg)

Hold Kettlebell or Dumbbell in opposite hand of planted foot.
Superset with BSS

Bulgarian Split Squat (3×6/leg with Dumbbells)

Specify dumbbell or barbell
Superset with RDL

Extra Credit

Metcon (Time)

15-12-9

Deficit HSPU (3/2″)

Assault Bike Cal

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