January 13th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 13th, 2017 CrossFit WOD

January 13th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

10 Step Ups

10 H2H KB Swings

Smash Party, Posterior Chain Floss

Weightlifting

Deadlift (15 minutes to build to a [email protected] 85%+)

Target 10-20# increase from last week.

Deadlift (1×5 drop [email protected] 75%+)

Target 5-10# increase from last week.

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Accessory Work

Back Squat (4×[email protected]%+)

Target 5-10# increase from last week.

Dumbbell Rollback Extension (3×10)

Superset with weighted pull ups

Weighted Pull-ups (3 max sets strict with 25# DB or KB)

Superset with DB rollback extension

Extra Credit

Metcon (Weight)

EMOM 10

25m Yoke Carry
Y1 = 185#, Y3 = 205#

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