January 27th, 2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

January 27th, 2016

January 27th, 2016

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Three rounds:

8 Hollow (or tuck) Rocks

8 Supermans

8 Arch/Hollows (P-bar)

Mobility: Smash Party, Banded OH

Weightlifting

Snatch (EMOM 12 – Min 1 65%, Min 2 70%, Min 3 – 75%)

Accessory Work

Snatch High Pull + Power Snatch (5×3, add weight each set)

Snatch Grip Push Press (3×5, AHAP)

Weighted Pull-ups (3×5)

Double Overhand Shrug (3×15)

Metcon

Metcon (Time)

Five rounds for time of:

200m run

3 Power Snatch (115/75)

6 Chest to Bar Pull Ups

9 Toes to Bar

Cash Out

GHD Situps (3×25)

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