January 23rd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 23rd, 2017 CrossFit WOD

January 23rd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

500m row or run

Three rounds

5 Ring Swings

10 Jumping Back Squats

:15 Ring Support

Smash Party, Squat Hold 4x:20 & Swings

Weightlifting

Back Squat (Build to a single at 90%+)

Target 5-10# increase from last week.

Back Squat (1×5 Drop [email protected]%+)

Target 5-10# increase from last week.

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)

14-Minute AMRAP of:

100 Double-Unders

50 Wall-Ball Shots, 20# / 10#

7 Muscle-ups

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 14# / 10#

200 Single-Unders

*9 Foot Target*

Accessory Work

Clean + 2 Front Squat + 3 Thrusters (5×[email protected]% of CJ Max)

Target 5-10# increase from last week.

Bench Press (3×[email protected]%)

Target 5# increase from last week.

Bench Press (Max [email protected] bodyweight/.75 bodyweight)

Plyo Pushup (3×10)

Superset with Wide Grip Pull Up

Wide Grip Strict Pull Up (3x Max Effort)

Superset with Plyo Pushups

Extra Credit

Metcon (2 Rounds for weight)

Alternating EMOM x 10 minutes

Even: 5 Thrusters

Odd: 5 Weighted Chest to Bar Pull Ups
Score weight of Thrusters and Weight of CTB

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