January 31st, 2017 CrossFit WOD - Strongpoint CrossFit

January 31st, 2017 CrossFit WOD

January 31st, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Push Press

5 Press in Split

10 Step Ups

Smash Party, Banded Hip Extension

Weightlifting

Split Jerk (4×[email protected]% E2:30)

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar
https://www.youtube.com/watch?v=mMU4_evJHKA

Accessory Work

Power Clean (5×[email protected]%)

Deadlift (5×[email protected]% of 1RM)

Box Jumps (3×5)

Superset with vertical med ball throw

Vertical Med Ball Throw (3×8)

Superset with standing box jump

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 14

Bar Facing Burpee
Attempt to hold pace from previous two weeks.

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