WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

6 Front Squats

8 (Deep) Mountain Climbers

10 Step Ups

Smash Party, Oly Wall

Weightlifting

Front Squat (4×3@80%)

Target 5-10# increase from last week.

Metcon

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here

Accessory Work

Clean (EMOM 8)

Start at 60% and work up. Target 5-10# increase from last week.

Push Jerk (4×3@75%)

Target 5-10# increase from last week.

Dumbbell Split Squat (2×8/Leg)

SS with GHR

Glute-Ham Raises (2×15)

Extra Credit

Prison Rules Clean & Jerk (Weight)

Complete 2 Touch and Go Clean & Jerk every :15 for 4 minutes

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