January 4th, 2017 CrossFit WOD - Strongpoint CrossFit

January 4th, 2017 CrossFit WOD

January 4th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

9-7-5

Med Ball Clean

Wall Ball

Broad Jump

Smash Party, Banded Hip Extension

Weightlifting

Squat Clean + 2 Jerks (5×[email protected]% of CJ Max E2M)

Metcon

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Accessory Work

Back Squat (Build to a triple @75%)

Back Squat (1×5 drop set )

Drop 55# if triple is above 300. drop 45# if triple is below 300#.

Snatch Grip Deficit Deadlift (3″ Deficit) (4×[email protected]% of Deadlift Max.)

Conventional deadlift set up with hands wide in snatch position. *Not to be confused with a Snatch Deadlift.

Dumbbell Row – Single Arm (3×10)

Superset with Ring Dips

Strict Ring Dips (3x Max Effort)

Extra Credit

Metcon (3 Rounds for time)

3x1000m Run

Rest 3 minutes between efforts

There are no comments yet, but you can be the first



Leave a Reply