November 21st, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
5 Drop Snatch
Press in Snatch
Smash Party, Couch Stretch
Snatch (6×1 E2M @85%+ of 1RM )
Target 5# increase from last week.
Three rounds for time:
15 Hang Power Snatch (75/55)
15 Wall Ball (20/14)
15 Pull Ups
Back Squat (4×[email protected]%+ of 1RM)
Target 10# increase from last week.
Front Rack Lunge (3×8 Steps @50% of CJ 1RM)
Target 5-10# increase from last week.
Dumbbell Row – Single Arm (3×8/arm)
Superset with GH Raise
Glute Ham Raise (3×10)
Superset with DB Row
800m Sled Drag (Time)
800m Sled Drag (135/90)