January 19th, 2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 19th, 2016

January 19th, 2016

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds:

2 Perfect Stretch

10 Pass Through

10 Overhead Squats

Mobility: Smash Party/Keg Drill, Banded OH

Weightlifting

Snatch (1 Rep EMOM x 12 minutes @60, 65, 70%)

Min 1 – 60%, Min 2 – 65%, Min 3 – 70%

x 4 rounds

Accessory Work

Push Jerk (3×[email protected]%)

Dumbbell Row – Single Arm (3×8, superset with press in snatch)

Press in Snatch (3×5, superset with DB Row)

Snatch Grip Deadlift (3×5)

GHD Situps (3×25)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Choose Isabel or Randy

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Choose Isabel or Randy

Cash Out

Band Pull Aparts

Note band size

800m Sled Drag (Time)

800m Sled Drag (135/90)
Extra Credit!

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