January 26th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 26th, 2017 CrossFit WOD

January 26th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

200m run

10 Tube Walks

5 Air Squats

10 Tube Walks (opposite direction)

5 Air Squats

10 Monster Walks forward

10 Monster Walks backward

Smash Party, Couch Stretch

Weightlifting

Front Squat (15 minutes to build to a [email protected] 90%+)

Target 5-10# increase from last week.

Front Squat (3×2 Drop [email protected]%+)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Three rounds for time:

400m run

15 Thrusters (115/75)

5 Bar Muscle Ups

Metcon (Time)

Three rounds for time:

400m run

15 Thrusters (115/75)

15 Chest to Bar Pull Ups

Accessory Work

Snatch + Low Hang Snatch (4x(1+1)@65%+)

Target 5-10# increase from last week.

BTN Snatch Grip Push Jerk + Overhead Squat (4(1+3)@80%+ of Snatch 1RM)

Target 5-10# increase from last week.

Single Leg RDL (3×8/Leg)

Hold Kettlebell or Dumbbell in opposite hand of planted foot.
Superset with BSS

Bulgarian Split Squat (3×6/leg with Dumbbells)

Specify dumbbell or barbell
Superset with RDL

Extra Credit

Metcon (Time)

21-15-9

GH Sit Up

Row (calories)

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