February 22nd, 2017 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
10 Pass Throughs
10 Pull Aparts
10 Step Ups
Smash Party, Banded OH
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.
Five rounds for time:
12 Handstand Pushups
9 Burpee Box Jumps
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