February 26th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

February 26th, 2016 CrossFit WOD

February 26th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Three rounds:

5 Broad Jumps

10 Overhead Squats

15 second Handstand Hold

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 (7×1)

Drop Snatch (6×2)

Overhead Squat (4×[email protected]%+)

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

Metcon

Metcon (Time)

21-15-9

Handstand Push Up

Power Snatch (115/75)

Cash Out

Banded Crunches

Note band size.

Extra Credit

Metcon (Time)

3 rounds:

200m Farmer Walk (90/70)

*Load Farmer Walk Handles with 2×35 or 2×25.

Metcon (No Measure)

Open Competitors!

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. 🙂

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