WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

10 KB Swings

5 Arch/Hollow

3 Strict Pull Ups

Smash Party, Post Chain Floss

Weightlifting

Pause Deadlift (1 EMOM 10)

2 second pause 2″ off ground
Start at 70% and build throughout the period. Target 5-10# increase from last session.

Metcon

Metcon (Time)

21-15-9

Deadlift (275/185)

Chest to Bar Pull Up

Accessory Work

Snatch Pull (4×3@100%)

Target 5-10# increase from last session.

Snatch + Hang Snatch (4×1(1+1)@70%)

Target 5-10# increase from last session.

5 Second Pause Bench Press (4×3@70%)

Pause 5 seconds on chest
Target 5-10# increase from last session.

Strict Toes-To-Bar (3×8)

SS with Back Extension

Back Extension (3×12)

Extra Credit

Metcon (Calories)

16 Tabata Rounds Ski Erg (cal)
A Tabata round consists of :20 work and :10 rest. Take the lowest score completed any of the 16 rounds for scoring.

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