2/12/2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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2/12/2016 CrossFit WOD

2/12/2016 CrossFit WOD


Announcements

We are hosting two Bring-a-Friend Days this week on Wednesday, 2/10, and Saturday, 2/13.

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds:

5 Snatch Grip Deadlift (mid-shin)

5 Snatch High Pull

5 Snatch Grip Push Press

5 Overhead Squat

Mobility: smash party (keg drill), banded OH

Maximum Effort

Snatch (3-4 max effort attempts)

Accessory Work

Snatch Balance (10 minutes to practice/build load)

Snatch Grip Push Press (6×2 heavier than last week)

Double Overhand Shrug (3×10 heavier than last week)

Weighted Pull-ups (5×3 heavier than last week)

Metcon

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

Cash Out

3 rounds:

30 Russian Twist (plate or ball)

30 Band Crunches

Extra Credit

Prison Rules Power Snatch (Weight)

16 rounds

2 Touch and Go Power Snatch every 15 seconds

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