March 2nd, 2017 CrossFit WOD - Strongpoint CrossFit

March 2nd, 2017 CrossFit WOD

March 2nd, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your rope

Hip Activation x 2

Tube Walk x 10

Air Squat x 5

Tube Walk x 10

Air Squat x 5

Monster Walk x 10

Three rounds:

5 Pass Through

5 OHS

5 Press in Snatch

Smash Party/Keg, Banded OH

Weightlifting

Snatch (8 minutes to hit a [email protected], 82, 85, 88, 90%)

Metcon

Metcon (Time)

15 Overhead Squats 95/65

15 CTB Pull Ups

30 Double Unders

12 OHS

12 CTB

30 Dubs

9/9/30

6/6/30

3/3/30

Accessory Work

Front Squat (3×[email protected]%)

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 (2 Rounds for weight)

Alternating EMOM 12

Even: 100′ Farmer Walk

Odd: 100′ Waiter Walk (50/side)

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