January 17th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 17th, 2016 CrossFit WOD

January 17th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Shoulder Prep:

10 Pass Throughs

20 Pull Aparts

5 Around the World/direction

20 Alternating Criss-cross Pull Aparts

Two rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 Overhead Squats

Smash Party/Keg, Banded OH

Weightlifting

Power Snatch + Hang Snatch ([email protected]%, [email protected]%, [email protected]% E3M)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

15 Power Snatches (115/75)

15 Box Jumps (30/24)

400m Run

12 Power Snatches

12 Box Jumps

400m Run

9 Power Snatches

9 Box Jumps

400m Run

Accessory Work

Front Squat (4×[email protected]%)

Target 5-10# increase from last week.

Push Press (4×[email protected]% of CJ Max)

Tager 5-10# increase from last week.

Box Jumps (3×6)

Superset with hurdle hops

Hurdle Hops (3×30)

Use cones or 8-10″ “hurdle”
Superset with box jumps

Extra Credit

Toes-To-Bar (5 max sets. Rest :90)

Metcon (AMRAP – Reps)

AMRAP 10

Bar Facing Burpee

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