March 7th, 2017 CrossFit WOD - Strongpoint CrossFit

March 7th, 2017 CrossFit WOD

March 7th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Pass Through

10 Pull Aparts

:10 Handstand Hold

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.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Ring Muscle Ups

10 Handstand Pushups

15 Power Snatch (95/65)
Scale muscle ups with 2 ring dips/MU (10/round)

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.

Weighted Pistol (3×8)

Superset with Glute Ham Raise. *Work an unweighted pistol progression if no pistols.

Glute-Ham Raises (3×10)

Superset with weighted pistol

Extra Credit

Assault Bike 100 Cal (Time)

100 Calories for Time.

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