WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

Three rounds:

5 Clean Grip RDL

5 Hang Power Clean

5 Front Squats

Smash Party, Super Front Rack

Weightlifting

Clean (5 sets to build to a 2RM E2:30)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

10 Squat Cleans (155/105)

40 Double Unders

8 Squat Cleans

40 Double Unders

6 Squat Cleans

40 Double Unders

4 Squat Cleans

40 Double Unders

2 Squat Cleans

40 Double Unders
20 minute cap.

Accessory Work

Clean (3×5 Touch & Go@70% of 2 Rep for today)

Clean Pull (4×3@80%)

Target 5-10# increase from last week.

Push Up & Prone Dumbbell Row (3×10)

Farmer’s Carry (3x100m)

Extra Credit

Metcon (4 Rounds for time)

Four rounds of:

50/40 Cal Assault Bike
Rest 1:1

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