March 25th, 2016 CrossFit WOD - Strongpoint CrossFit

March 25th, 2016 CrossFit WOD

March 25th, 2016 CrossFit WOD

Announcements

We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

9-7-5

Snatch Grip RDL

Snatch Grip Push Press

Overhead Squat

Mobility: smash party/keg drill, Banded OH

Maximum Effort

Snatch (Max effort in 20 minutes)

Metcon

Metcon (Time)

Five rounds for time:

9 Power Snatch (95/65)

15 Ball Slams (30/20)

Accessory Work

Power Snatch (1 Rep EMOM x 10 rounds @80%+)

Strict Handstand Push Ups (5×3-5 E3M Minute 1)

L-Sit Pull-ups (5×3-5 E3M Minute 2)

Legless Rope Climb (1 climb E3M Minute 3)

Cash Out

Metcon (Time)

50 calories Assault Bike

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