March 21st, 2017 CrossFit WOD - Strongpoint CrossFit

March 21st, 2017 CrossFit WOD

March 21st, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Pass Through

10 OHS

10 Pull Aparts

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)

Work @65% for 2+5, 55% for 3+7, and 50% for 5+ max reps.

Target 5-10# increase from last week.

Metcon

Metcon (Time)

30-20-10

Pull Up

Bar Facing Burpee

Power Snatch (75/55)

Accessory Work

Front Squat + Thruster (4×1(2+1)@60% of FS 1 RM)

Target 5-10# increase from last week.

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

Target 5-10# increase from last week.

Glute-Ham Raises (3×10)

Superset with OH Lunge

Extra Credit

10 minute Assault Bike test (Calories)

Max cals in 10 minutes

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