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

Smash Party/Keg Drill, Couch Stretch

Weightlifting

Snatch (5×3@70% E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

1,000m row

50 Hang Power Snatch (75/55)

100 Double Unders

25 Shoulder to Overhead

50 Double Unders

Accessory Work

Pause Back Squat (4×3@75%)

*2 second pause at bottom. Target 5-10# increase from last week.

Power Clean (4×3@70%)

Target 5-10# increase from last week.

Rack Row (3×8)

Strict Handstand Push Ups (3 sets@70% of max U/B set)

Extra Credit

Metcon (Time)

400m Dumbbell Farmer Walk (70/50)

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