January 30th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

January 30th, 2017 CrossFit WOD

January 30th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

2 rounds

5 Hollow/Arch

10 KB Swings

10 Goblet Squats

10 Lunge Steps with KB in front rack

Smash Party, Oly Wall

Weightlifting

Back Squat (4×[email protected]% E3M)

Metcon

Metcon (Time)

Five rounds for time:

8 Dumbbell Overhead Lunges (35/25)

6 Chest to Bar Pull Ups

8 DB OHL

6 Chest to Bar Pull Ups

Accessory Work

No Hook Grip, No Feet Moving Snatch (5×[email protected]% of Snatch 1RM)

Start with feet in receiving position.

Snatch Deadlift (4×[email protected]% of Snatch 1 RM)

Glute-Ham Raises (3×10)

Superset with DB Split Squat

Bulgarian Split Squat (3×6/Leg)

Specify dumbbell or barbell
Superset with GH Raise

Extra Credit

Metcon (16 Rounds for time)

Four rounds of:

Run 200m

Jog 200m

Run 300m

Rest :30

Run 300m

Rest :30

Run 300m

Rest 3 minutes
Count each “Run” interval.

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