January 21st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 21st, 2017 CrossFit WOD

January 21st, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

Three rounds:

3 Burpee Broad Jumps

5 Arch/Hollow (P-bar)

7 Hang Power Cleans

Shooter’s choice!

Weightlifting

Power Clean (8 rounds to build to a [email protected] 85%+ E:90)

Target 5-10# increase from last week.

Power Clean (2×3 drop [email protected]%+ E:90)

Target 5# increase from last week.

Metcon

Metcon (3 Rounds for reps)

3×5 minute AMRAP of:

3 Burpees

6 Toes to Bar

9 Ball Slams (30/20)

Rest one minute between rounds

Accessory Work

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

Target 5# increase from last week.

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

Target 5# increase from last week.

Legless Rope Climb (5×1)

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