WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Balance

5 Press in Snatch

Smash Party/Keg, Couch Stretch

Weightlifting

Hang Snatch (Above Knee) + Snatch (7×1(1+2)@75%+ E2:30)

Targtet 5-10# increase from last week.

Metcon

Shooter’s choice!

Metcon (Time)

60 Calorie Row

50 Dumbbell Snatch (alt, 50/35)

40 Toes to Bar

Accessory Work

Hang Clean (Above Knee) + Clean (7×1(1+1)@75%+)

Target 5-10# increase from last week.

Push Press + Push Jerk (5×1(1+1)@75%+ of Jerk Max)

Target 5-10# increase from last week.

Unilateral Farmer Carry (6×50′)

Carry load on single side

Extra Credit

Metcon (3 Rounds for time)

3×1 mile run
Rest 5 minutes between efforts

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