WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 Kickstands or 2 Wall Walks

5 Arch/Hollow

5 Snatch Grip Push Press

5 OHS

Smash Party/Keg, Oly Wall

Weightlifting

Snatch + 4 Overhead Squats (4×1 (1+4) E3M@ 70%+ of Snatch 1 RM)

Target 5-10# increase from last week.

Metcon

Toofer Tuesday returns! Choose one variation of 16.3 and then rest five minutes before second workout.

16.3: CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

3 Deadlift (255/175)

3 Handstand Pushups

6/6

9/9…

Continuing to add three reps per exercise per round until time expires.

Accessory Work

Bench Press (5×3@80%)

Target 5-10# increase from last week.

Weighted Dip (3×8)

Target 5# increase from last week.

Wall Ball (3×10)

Russian Kettlebell Swing (3×10)

SS with Wall Ball

Extra Credit

Metcon (Time)

15-12-9

Cal Row

Burpees over the Rower

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