May 2nd, 2016 CrossFit WOD - Strongpoint CrossFit

May 2nd, 2016 CrossFit WOD

May 2nd, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

Three rounds:

60 Single Unders

20 Double Unders

5 Back Squats

5 Front Squats

Mobility: smash party, couch stretch

Weightlifting

Back Squat (5×[email protected]% E3M)

Metcon

Metcon (Time)

Five rounds for time:

7 Front Squat (155/105)

14 Toes to Bar

Accessory Work

Shoulder Press (5×3 @85% E3M)

Hang Snatch (Below Knee) (5×[email protected]%+)

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

GHD Situps (3X25)

Cash Out

Banded Hamstring Curls (50)

Note band size.

Extra Credit

Metcon (2 Rounds for time)

2x800m run

Rest 3 minutes between efforts

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