January 24th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 24th, 2016 CrossFit WOD

January 24th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Shoulder Prep:

10 Pass Throughs

20 Pull Aparts

5 Around the World/direction

20 Alternating Criss-cross Pull Aparts

Two rounds:

5 Snatch Grip RDL

5 Overhead Squats

5 Drop Snatch

Smash Party/Keg, Banded OH

Weightlifting

Power Snatch + Hang Snatch (4×1(1+2) E3M)

Build to a heavy complex and target 5-10# increase from last week.

Metcon

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+

CrossFit Games Open 15.1 Masters Scaled (AMRAP – Reps)

9-Minute AMRAP of:

15 Sit-ups

10 Deadlifts, 65# / 45#

5 Snatches, 65# / 45#

*ground to overhead allowed
Scaled Masters men and women 55-59, and 60+

Accessory Work

Front Squat (4×[email protected]%)

Target 5-10# increase from last week.

Push Press (4×[email protected]% of CJ Max)

Tager 5-10# increase from last week.

Hurdle Hops (3×30)

Use cones or 8-10″ “hurdle”
Superset with box jumps

Box Jumps (3×6)

Superset with hurdle hops

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 12

Bar Facing Burpee

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