January 20th, 2017 CrossFit WOD - Strongpoint CrossFit

January 20th, 2017 CrossFit WOD

January 20th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

50 Single Unders

20 Double Unders

10 KB Swings

10 Cal Row

Smash Party, Posterior Chain Floss

Weightlifting

Deadlift (15 minutes to build to a triple@ 85%+)

Target 10-20# increase from last week.

Deadlift (1×5 drop set@ 75%+)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

1,000m row

25 Deadlift (225/155)

1,000m run

25 Deadlift

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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