February 26th, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Three minutes cardio
5 Broad Jumps
10 Overhead Squats
15 second Handstand Hold
Mobility: smash party, keg drill
Hang Snatch (Above Knee, 15 minutes every minute on the minute)
Snatch High Pull + Power Snatch (7×1)
Drop Snatch (6×2)
Overhead Squat (4×[email protected]%+)
GHD Situps (3×30 seconds on, rest 60 seconds)
Handstand Push Up
Power Snatch (115/75)
Note band size.
200m Farmer Walk (90/70)
*Load Farmer Walk Handles with 2×35 or 2×25.
Metcon (No Measure)
Row 20-25 minutes at 70-75% effort
Mobilize Hips, Shoulders, and T-spine
Feel free to run through a round or two of the workout to get a feel for pacing and equipment set up. Don’t overdo it today! Save it for the big show tomorrow.