2/5/2016 CrossFit WOD - Strongpoint CrossFit

2/5/2016 CrossFit WOD

2/5/2016 CrossFit WOD

Announcements

Please submit all custom shirt orders by close of business on Saturday 2/6.
Please bring some pants or long socks to avoid rope burns!

Strongpoint CrossFit – CrossFit

Warm-up

400m run

4 rounds of:

15 seconds Atomic sit ups

15 seconds Hand Release Push Up

15 seconds Bird Dog

15 seconds Bird Dog (opposite side)

Mobility: smash party, super front rack, 2 x :20 front squat hold with barbell racked

Weightlifting

Clean (3×[email protected]% every 90 seconds)

Clean (3×[email protected]% every 90 seconds)

Clean (3×[email protected]% every 90 seconds)

Accessory Work

Three-Position Snatch Complex (7×1 escalating weight each set)

1 Hang Snatch (above knees), 1 Hang Snatch (below knees), 1 Snatch

Clean High Pull + Clean (7×1)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*Any variation of clean (squat/full, power, muscle)

Cash Out

800m Sled Drag (Time)

800m Sled Drag (135/90)

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