September 8th, 2016 CrossFit WOD - Strongpoint CrossFit

September 8th, 2016 CrossFit WOD

September 8th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 Heaving Snatch Balance

Smash Party/Keg Drill, Couch Stretch

Weightlifting

Hang Snatch (18 minutes to est. 3 RM)

Work from above knee position

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Accessory Work

Double Overhand Shrug (3×15)

Rack Row (5×5)

Weighted Pull-ups (5×5)

Cash Out

Hollow Rocks (4 rounds of :30 on/:30 off)

Extra Credit

Metcon (12 Rounds for time)

Four rounds:

400m run

Rest :30

400m run

Rest :30

400m run

Rest 5:00
Work at or just faster than 5K pace per mile.

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