March 20th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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March 20th, 2016 CrossFit WOD

March 20th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

I meant 30th…

Warm-up

3 minutes cardio

Four rounds:

:15 Snatch Grip RDL

:15 Hang Power Snatch

:15 Snatch Grip Push Press

:15 Overhead Squat

Mobility: keg drill/smash, partner t-spine stretch

Maximum Effort

Power Snatch (Max in 20 minutes)

Metcon

Metcon (Time)

Four rounds for time:

20 Dumbbell Snatch (55/35)

40 Double Unders

Accessory Work

Snatch Muscle Under (10 minutes to work to heavy single)

Snatch Pull (3×3)

Power Clean (5×3)

Kick to Handstand & Hold (Ten)

Kick to handstand and hold 5 seconds (use wall for support if necessary)

Cash Out

Plank on Rings (3×1 minute)

Set rings 1-2″ off floor, rotate wrists forward and plank

Extra Credit

Prison Rules Power Snatch (Weight)

16 rounds

2 Touch and Go Power Snatch every 15 seconds

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