January 3rd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 3rd, 2016 CrossFit WOD

January 3rd, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes jump rope

*Hang onto your rope

10 Pass Throughs

15 Overhead Squats

20 Lunges (alt)

25 Pull Aparts

Smash Party/Keg, Banded OH

Weightlifting

Power Snatch + Hang Snatch ([email protected]%, [email protected]%, [email protected]%)

Metcon

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

Accessory Work

Front Squat (4×[email protected]%)

Push Press (4×[email protected]% of CJ Max)

Box Jumps (3×6)

Superset with hurdle hops

Hurdle Hops (3×30)

Use cones or 8-10″ “hurdle”
Superset with box jumps

Bar Muscle-ups (3×5)

Extra Credit

100 Calorie Row (Time)

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