January 14th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 14th, 2017 CrossFit WOD

January 14th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

Three rounds:

5 Ring Rows

10 Band Dislocates

15 Band Pull Aparts

:20 Handstand Hold

Shooter’s choice!

Skill

Pistol

Metcon

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

‘Easy’ Mary (AMRAP – Rounds and Reps)

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 Pull-ups

25 Squats

Accessory Work

Power Clean (Build to a [email protected] 85%+)

Target 5-10# increase from last week.

Power Clean (2×3 drop [email protected]%)

Target 5# increase from last week.

Power Snatch (2 EMOM [email protected] 75%)

Target 5# increase from last week.

Legless Rope Climb (5×1)

Chinese Snatch Pull (4×[email protected]% of Snatch 1RM)

Target 5# increase from last week.

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



Leave a Reply