January 7th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 7th, 2017 CrossFit WOD

January 7th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

Two rounds:

5 Ring Rows

10 Band Dislocates

15 Pull Aparts

:30 Hollow Hold on P-bar

Shooter’s choice!

Metcon

40 Minutes of Bodyweight Heaven (AMRAP – Rounds and Reps)

AMRAP 40

200m run

10 Pull Ups

10 Pushups

10 Sit Ups

10 Air Squats

Accessory Work

Power Clean (Build to a [email protected] 85%)

Power Clean (2×3 drop [email protected]%)

Power Snatch (2 EMOM [email protected] 75%)

Chinese Snatch Pull (4×[email protected]% of Snatch 1RM)

Legless Rope Climb (5×1)

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