March 9th, 2016 CrossFit WOD
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
3 minutes cardio
5 Snatch Grip RDL
5 Snatch Grip Push Press
5 Overhead Squat
Mobility: Smash Party/Keg Drill, couch stretch
Hang Snatch (Below Knee) (1 rep EMOM x 15 minutes)
Start each rep with a deadlift and then lower the bar below the knee.
5 rounds for time
5 Power Snatches (135/95)
Snatch Balance (4×4)
Snatch High Pull (4×4)
GHD Situps (3×20 + Dumbbell)
Wall Walk (10×1)
Assault Bike: 16 Tabata Rounds (Calories)
Assault Bike: 16 Tabata Rounds
Tabata = :20 work/:10 rest
Record lowest score