February 15th, 2017 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
10 Pass Throughs
15 Pull Aparts
Smash Party, Banded OH
Power Snatch (12 minutes to build to a [email protected] 80%+)
Target 5-10# increase from last week.
Power Snatch (3×2 drop set at 70%+)
Target 5# increase from last week.
Choose Isabel or Randy.
For Time: 30 Snatches, 135# / 95#
75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
Timed Back Squat (1×[email protected]%, 2×[email protected]% – 25#)
Complete first set of 5 in 7 seconds or less. Complete drop sets in 5 seconds or less. Record first work set only. Target 5-10# increase if (if) you were able to complete within the time allotted last week.
Shoulder Press (4×[email protected]% of CJ max)
Superset with barbell row. Target 5-10# increase from last week.
Barbell Row (3×[email protected]% of CJ max)
Superset with Shoulder Press. Target 5-10# increase from last week.
Isometric Back Extension (3×45 seconds)
Superset with MD Lunge
Kettlebell Multidirectional Lunge (3×1 set each direction)
Forward, 45 degrees, Side, 135 degrees, Backward
Pistols (3×16 Alternating Legs)
1 mile Sled Drag (Time)
1 mile Sled Drag (135/90)