January 29th, 2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 29th, 2016

January 29th, 2016

Strongpoint CrossFit – CrossFit

Warm-up

Three rounds:

100m run

10 KB Swings

3 Inch Worms

2 P. Stretch

Mobility: Smash Party, Banded Hip Extension

Weightlifting

Power Clean & Power Jerk (EMOM 12 @ 65%, 70%, 75%)

Metcon

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 (Scaled) (AMRAP – Reps)

8 minute AMRAP

10 Push Press (95/65)

10 Cleans (115/75)

Accessory Work

Three-Position Snatch Complex (7×1 Complexes)

1 Hang Snatch (above knees), 1 Hang Snatch (below knees), 1 Snatch

Clean High Pull + Clean (7×1)

Cash Out

Russian Twist (3×30 superset with BC)

Note ball size

Banded Crunches (3×30 superset with RT)

Note band size.

Extra Credit

Metcon (Weight)

16 rounds

2 Touch and Go PC & J every 15 seconds @ 50%

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