WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Shrug to Pass Through

10 Good Mornings

10 Overhead Squats

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)

Three rounds for time:

21 Power Snatch 95/65

7 Ring Muscle Ups

Metcon (Time)

Three rounds for time:

21 Power Snatch 95/65

21 Hand Release Pushups

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 (5 Rounds for time)

Five rounds on a three minute interval of:

400m run

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