February 17th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

February 17th, 2016 CrossFit WOD

February 17th, 2016 CrossFit WOD

Announcements

Fitness isn’t about being better than someone else. It’s about being better than you used to be.

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Three rounds:

5 Broad Jumps

10 Overhead Squats

Mobility: smash party, keg drill

Maximum Effort

Hang Snatch (Above Knee, 15 minutes every minute on the minute)

Accessory Work

Snatch High Pull + Power Snatch (6×2)

Drop Snatch (5×3)

Overhead Squat (3×[email protected]%+)

GHD Situps (3×30 seconds on, rest 60 seconds)

Metcon

Metcon (Time)

3 rounds for time

25 Target Burpees

400m run

Cash Out

Band Pull Aparts

Note band size

Extra Credit

Metcon (Time)

3 rounds:

100m Farmer Walk (2 KB, 70/55)

Max Set Strict Pull Ups

*Note pull ups completed

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