WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

75 Single Unders

15 Double Unders

10 Pull Aparts

20 Shoulder Taps in plank (Rx-plus for doing these in Handstand)

Smash Party, Banded OH

Weightlifting

Bench Press (4 sets to build to a 5 RM)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

100 Double Unders

25 Handstand Pushups

75 Double Unders

20 Handstand Pushups

50 Double Unders

15 Handstand Pushups

Accessory Work

Snatch (3@50%, 60%, 70% then a heavy triple)

Take three sets to build to a heavy set

Incline Dumbbell Press (3×10)

Dumbbell Rollback Extension (3×8)

Weighted Dip (3×8)

Extra Credit

Metcon (5 Rounds for time)

5×30 cal assault bike
Rest 2 minutes between efforts

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