October 19th, 2017 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
3 Burpee Broad Jumps
7 Hollow Rocks
Smash Party, Banded OH
Shoulder Press (4×[email protected]% E3M)
Shoulder to Overhead (95/65)
Snatch Grip Deadlift to Power Position + Low Hang Snatch (5×[email protected]%+)
Target 5-10# increase from last week.
Clean with Pause at Knee (4×[email protected]%)
Pause 2 seconds at knee
Dumbbell Row – Single Arm (2×10)
Metcon (3 Rounds for time)
Rest three minutes between efforts.