June 15th, 2017 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
10 Pass Through
15 Pull Apart
5 Snatch Balance
5 Press in Snatch
Smash Party/Keg, Bando Oly Wall
Snatch (20 minutes to build to a max effort single)
2-20 by twos of:
Kettlebell Snatch (1.5/1)
Split kettlebell snatches in each hand.
**20 minute cap**
Incomplete reps = 1 second added to cap at the end of 20 minutes.
Clean from High Blocks (5×[email protected]%+)
Set blocks so that bar rests in the Power Position.
Target 5-10# increase from last week.
Superset with seated box jumps
Seated Box Jump (3×5)
Start on a bench
Superset with pistols
Wide Grip Strict Pull Up (3×10)
Superset with Lateral Shoulder Raise.
Lateral Shoulder Raise (3×8)
Superset with wide grip pull up
Metcon (9 Rounds for time)
Rest 3 minutes