January 6th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 6th, 2017 CrossFit WOD

January 6th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Kickstand + 5 second hold

6 Ring Swings

12 Banded Good Mornings

Smash Party, Posterior Chain Floss

Weightlifting

Deadlift (15 minutes to build to a [email protected] 85%)

Deadlift (1×5 drop [email protected] 75%)

Metcon

Metcon (Time)

50 calorie row

Three rounds of:

15 Handstand Pushups

10 Deadlift (315/225)

5 Ring Muscle Ups
Sub 2:1 ring dips or pushups/muscle up

Accessory Work

Back Squat (4×[email protected]%)

Toenail Muscle Ups (3×5)

Dumbbell Rollback Extension (3×10)

Superset with weighted pull ups

Weighted Pull-ups (3 max sets strict with 25# DB or KB)

Superset with DB rollback extension

Extra Credit

Metcon (Time)

4x50m

Farmers Carry (1/2 BW per hand)

Dumbbell Waiters Walk (1/4 BW)

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