February 28th, 2017 CrossFit WOD - Strongpoint CrossFit

February 28th, 2017 CrossFit WOD

February 28th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Partner Warm Up!

AMRAP 8

Partner A Row

Partner B

OH Lunge with 2 dumbbells

:10 Handstand Hold

Bear Crawl back

Smash Party/Keg, Couch Stretch

Weightlifting

Power Snatch + Hang Power Snatch (2+5, 3+7, 5+ max reps in :[email protected]% of PSN 1 RM)

Metcon

Metcon (Time)

Two rounds for time:

800m run

21 Handstand Pushups

15 Power Snatch (115/75)

Accessory Work

Front Squat + Thruster

4×1(2+1)@60% of FS 1 RM

Overhead Lunge (4×8 [email protected]% of Snatch 1 RM)

Weighted Pistol (3×8)

Superset with Glute Ham Raise. *Work an unweighted pistol progression if no pistols.

Glute-Ham Raises (3×10)

Superset with weighted pistol

Extra Credit

Metcon (Time)

3 Rounds for time:

10 CTB

15 Assault Bike Cals

20 Pistols, alt

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