January 9th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

500m row or run

Smash Party, Squat Hold 4x:20

Weightlifting

Back Squat (Build to a single at 90%+)

Target 5-10# increase from last week.

Back Squat (1×5 Drop [email protected]%+)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

3-6-9-12-15

Target Burpee (6″ above reach)

Thruster

Chest to Bar Pull Up

Accessory Work

Clean + 2 Front Squat + 3 Thrusters (5×[email protected]% of CJ Max)

Target 5-10# increase from last week.

Bench Press (3×[email protected]%)

Target 5# increase from last week.

Bench Press (Max [email protected] bodyweight/.75 bodyweight)

Plyo Pushup (3×10)

Superset with Wide Grip Pull Up

Wide Grip Strict Pull Up (3x Max Effort)

Superset with Plyo Pushups

Extra Credit

Metcon (Time)

Three rounds for time:

12 GH Sit Ups

12 Wall Ball (25/20)