January 13th, 2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 13th, 2016

January 13th, 2016


Announcements

We are holding a Fight Gone Bad PR Challenge from 9:00-11:00 am on Saturday, January 16th. All ability levels welcome! Let’s crush some PRs!

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes jump rope

*25 Dubs at top of minutes 2 & 3 or attempt two sets.

Three rounds:

5 Clean Grip RDL

5 Front Squat

5 Push Press

Mobility: Smash Party, Super Front Rack

Dynamic Effort

Power Clean & Power Jerk (1 Complex EMOM x 8 minutes, build to 80-90%)

Accessory Work

Clean Pull (5×2)

Pendlay Row (3×5, heavier than last week)

Ring Rows (3×15)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
20 minute continuously running clock

Minutes 1-10: Grace & break

Minute 10: start Annie

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Cash Out

Banded Face Pulls

Note band size

There are no comments yet, but you can be the first



Leave a Reply