January 5th, 2017 CrossFit WOD - Strongpoint CrossFit

January 5th, 2017 CrossFit WOD

January 5th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

250m row

30 Plate Step Ups

20 Sit Ups

10 Jumping Pull Ups

Smash Party, Couch Stretch

Weightlifting

Front Squat (15 minutes to build to a single@ 90%)

Front Squat (3×2 Drop [email protected]%)

Metcon

Metcon (Time)

Four rounds for time:

15 Box Jumps

12 Chest to Bar Pull Ups

9 Front Squat (155/105)

Accessory Work

Snatch + Low Hang Snatch (4x(1+1)@65%)

BTN Snatch Grip Push Jerk + Overhead Squat (4(1+3)@80% of Snatch 1RM)

Single Leg RDL (3×8/Leg)

Hold Kettlebell or Dumbbell in opposite hand of planted foot.
Superset with BSS

Bulgarian Split Squat (3×6/leg with Dumbbells)

Specify dumbbell or barbell
Superset with RDL

Extra Credit

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

4 Pistols (Alt)

8 Calories Assault Bike

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