February 22nd, 2017 CrossFit WOD - Strongpoint CrossFit

February 22nd, 2017 CrossFit WOD

February 22nd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Pass Throughs

10 OHS

10 Pull Aparts

10 Step Ups

Smash Party, Banded OH

Weightlifting

Power Snatch (12 minutes to build to a single@ 80%+)

Target 5-10# increase from last week.

Power Snatch (3×2 drop set at 70%+)

Target 5# increase from last week.

Metcon

Metcon (Time)

Five rounds for time:

200m run

12 Handstand Pushups

9 Burpee Box Jumps

Accessory Work

Shoulder Press (3×[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

Extra Credit

100 Calorie Row (Time)

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