WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 Minutes Cardio

Three rounds:

3 Arch/Hollow

2 Arch/Hollow-Plus

6 DB Hang Clean & Jerk (3/side)

Smash Party, Post Chain Floss

Weightlifting

Power Clean & Power Jerk (4×3@75%+ E3M)

Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Bar Muscle Ups

9 Burpees

12 Dumbbell Hang Clean & Jerk (50/35)
6 DB HCJ per side/per round

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Chest to Bar Pull Ups

9 Burpees

12 DB Hang Clean & Jerk (50/35)

Accessory Work

Back Squat (4×5@70%)

Target 10-20# increase from last week.

Bulgarian Split Squat (3×8/leg)

Specify dumbbell or barbell

Single Leg RDL (3×8/leg)

Extra Credit

Metcon (4 Rounds for time)

4x800m run
Rest 2:30 between intervals

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!