May 4th, 2016 CrossFit WOD - Strongpoint CrossFit

May 4th, 2016 CrossFit WOD

May 4th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds:

10 Kettlebell Swings

10 Hollow Rocks

15 Second Handstand Hold

Mobility: smash party, posterior chain floss

Weightlifting

Deadlift (4×[email protected]% E3M)

Take 12 minutes to warm up to 85%.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Accessory Work

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

Glute-Ham Raises (3×15)

Russian Kettlebell Swing (8 EMOM 5)

Sled Drag (Ankle Strap Variation) (Time)

Loop straps around ankles
4x50m

*Keep it light and fast.

Cash Out

Banded Good Mornings (1×50)

Note band size.

Extra Credit

2k Row (Time)

Max Effort 2k Row

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