July 1st, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
3 Broad Jumps
5 Hang Power Snatch
7 Front Squat
Smash Party, Olympic Wall Squat
Front Squat (Front Squat 5×[email protected]% E3M)
Three rounds for time:
15 Hang Power Snatch (95/65)
25 Wall Ball (20/14)
Hang Snatch (Below Knee) (5×[email protected]%+)
Start each rep with a deadlift and then lower the bar below the knee.
Overhead Squat (5×[email protected]% E3M)
Banded Crunches (3×30 Superset with Russian Twists)
Note band size.
Russian Twist (3×20 Superset with Banded Crunches)
Note ball size
Farmer Walk 50′ EMOM 10
Work at 25-35% of max deadlift per hand.