March 4th, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Three minutes cardio
10 Pass Throughs
10 Overhead Squats
5 Broad Jumps
Mobility: Smash Party, Bando Overhead
Hang Snatch (Below Knee) (1 rep EMOM x 15 minutes)
Start each rep with a deadlift and then lower the bar below the knee.
Snatch High Pull + Power Snatch (7×1)
EOMOM with Drop Snatch
Drop Snatch (7×1)
EOMOM with SNHP + PS
GHD Situps (1×50)
Three rounds for time:
20 Pull Ups
10 Power Snatch (115/75)
Banded Crunches (1 x 50 center, 50 each side)
Note band size.
10 rounds Assault Bike
30 seconds hard
30 seconds easy
1. 15-20 minute row @ easy pace
2. Mobilize Ankles, Hips, Shoulders, T-Spine. Work specific front rack mobility if this is an issue for you.
3. Consider replacing snatch work programmed for tomorrow with clean work. Follow same protocol and work up to 80-90%.