March 9th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 9th, 2016 CrossFit WOD

March 9th, 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.
We are hosting a Bring a Friend Day on Wednesday, March 16th. You may bring up to two friends to any class that day.
There will be no 6:30 pm weightlifting classes on Thursday, March 10th or Thursday, March 17th.

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 Overhead Squat

Mobility: Smash Party/Keg Drill, couch stretch

Weightlifting

Hang Snatch (Below Knee) (1 rep EMOM x 15 minutes)

Start each rep with a deadlift and then lower the bar below the knee.

Metcon

Metcon (Time)

5 rounds for time

200m run

5 Power Snatches (135/95)

Accessory Work

Snatch Balance (4×4)

Snatch High Pull (4×4)

GHD Situps (3×20 + Dumbbell)

Cash Out

Wall Walk (10×1)

Extra Credit

Assault Bike: 16 Tabata Rounds (Calories)

Assault Bike: 16 Tabata Rounds
Tabata = :20 work/:10 rest

Record lowest score

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