January 25th, 2017 CrossFit WOD - Strongpoint CrossFit

January 25th, 2017 CrossFit WOD

January 25th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Clean Grip RDL

5 Hang Power Clean

5 Front Squat

5 Push Press

Smash Party, Banded Hip Extension

Weightlifting

Squat Clean + 2 Jerks (5×[email protected]%+ of CJ Max E3M)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

30 Hand Release Pushups

10 Power Cleans (165/110)

24 HRPU/8 Power cleans

18 HRPU/6 Power Cleans

12 HRPU/4 Power Cleans

6 HRPU/2 Power Cleans

Accessory Work

Back Squat (Build to a triple @75%)

Target 10-20# increase from last week.

Back Squat (1×5 drop set )

Drop 55# if triple is above 300. drop 45# if triple is below 300#.

Snatch Grip Deficit Deadlift (3″ Deficit) (4×[email protected]% of Deadlift Max.)

Conventional deadlift set up with hands wide in snatch position. *Not to be confused with a Snatch Deadlift.
Target 5-10# increase from last week.

Dumbbell Row – Single Arm (3×10)

Superset with Ring Dips

Strict Ring Dips (3x Max Effort)

Extra Credit

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

5 Med Ball Cleans (100/80)

10 Ski Erg Cal

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