January 18th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

January 18th, 2017 CrossFit WOD

January 18th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Clean Grip RDL

5 Hang Power Clean

5 Front Squat

5 Push Press

Smash Party, Banded Hip Extension

Weightlifting

Squat Clean + 2 Jerks (5×[email protected]%+ of CJ Max E3M)

Target 5-10# increase from last week.

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)

8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb

CrossFit Games Open 15.4 Masters 55+ Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 65 lb. and clean 75 lb.

Women push press 45 lb. and

clean 55 lb.

Accessory Work

Back Squat (Build to a triple @75%)

Target 10-20# increase from last week.

Back Squat (1×5 drop set )

Drop 55# if triple is above 300. drop 45# if triple is below 300#.

Snatch Grip Deficit Deadlift (3″ Deficit) (4×[email protected]% of Deadlift Max.)

Conventional deadlift set up with hands wide in snatch position. *Not to be confused with a Snatch Deadlift.
Target 5-10# increase from last week.

Dumbbell Row – Single Arm (3×10)

Superset with Ring Dips

Strict Ring Dips (3x Max Effort)

Extra Credit

Metcon (4 Rounds for time)

4x500m Ski

Rest 1 minute between efforts

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