2/2/2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

2/2/2016 CrossFit WOD

2/2/2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

Three rounds

75 single unders

10 pass throughs

5 Snatch Grip Push Press

5 Overhead Squat

Mobility: smash party, keg drill

Weightlifting

Snatch (3×1@80% every 90 seconds)

Snatch (3×1@85% every 90 seconds)

Snatch (3×1@90% every 90 seconds)

Accessory Work

Snatch High Pull + Power Snatch (5×3 EOMOM)

Snatch Grip Push Press (5×3 EOMOM AHAP)

Double Overhand Shrug (3×12)

Weighted Pull-ups (4×4)

Metcon

Metcon (Time)

50 Calorie Row buy in

5 rounds of:

10 Dumbbell Hang Power Snatch (55/35)

*5 each hand

10 Bar Facing Burpees

Cash Out

Band Pull Aparts (1×100)

Note band size

Extra Credit

Prison Rules Power Snatch (Weight)

16 rounds

2 Touch and Go Power Snatch every 15 seconds
Work at 50%-60 of Power Snatch 1 RM

There are no comments yet, but you can be the first



Leave a Reply