March 23rd, 2017 CrossFit WOD - Strongpoint CrossFit

March 23rd, 2017 CrossFit WOD

March 23rd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Pass Through

15 Pull Aparts

Two rounds:

5 Snatch Grip RL

5 Snatch Grip Push Press

5 OHS

Smash Party/Keg, Banded OH

Weightlifting

Snatch (18 min to build to a max effort single)

Metcon

Metcon (Time)

Three rounds for time:

400m run

15 Box Over (30/24)

25 Wall Ball

Accessory Work

Front Squat (3×[email protected]%+)

Target 5-10# increase from last week.

Dumbbell Box Jump (4×5)

Pair with Seated Box Jump

Seated Box Jump (4×5)

Start on a bench
Pair with DB box jump

Dumbbell Row – Single Arm (3×10/arm)

Superset with Chin Up

Chin Up (3×10)

Superset with DB row

Extra Credit

Metcon (Weight)

Three rounds:

50m Suitcase Walk (70/55)

50m Waiter Walk

50m Suitcase Walk (opp hand)

50m Waiter Walk (opp hand)

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