January 2nd, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 2nd, 2017 CrossFit WOD

January 2nd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

500m row or run

Three rounds

10 OH Lunges

10 Pushups

10 OH Squat

Smash Party, Squat Hold 4x:20

Weightlifting

Back Squat (Build to a single at 90%)

Back Squat (1×5 Drop [email protected]%)

Metcon

Metcon (Time)

Five rounds for time of:

12 Overhead Lunges (95/65)

12 Bar Facing Burpees

Accessory Work

Clean + 2 Front Squat + 3 Thrusters (5×[email protected]% of CJ Max)

Bench Press (3×[email protected]%)

Bench Press (Max [email protected] bodyweight/.75 bodyweight)

Plyo Pushup (3×10)

Superset with Wide Grip Pull Up

Wide Grip Strict Pull Up (3x Max Effort)

Superset with Plyo Pushups

Extra Credit

Metcon (Time)

15-12-9

Ski Erg Calories

Toes to Bar

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