WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

10 KB Swings

10 Goblet Squats

Smash Party, Couch Stretch

Weightlifting

Front Squat (4×5@75%+ E3M)

Target 5-10# increase from last week.

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)

14-Minute AMRAP of:

100 Double-Unders

50 Wall-Ball Shots, 20# / 10#

7 Muscle-ups

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 14# / 10#

200 Single-Unders

*9 Foot Target*

Accessory Work

Snatch from High Blocks (5×2@70%+)

Set blocks so bar rests in Power Position.
Target 5-10# increase from last week.

Clean from High Blocks (5×2@70%+)

Set blocks so that bar rests in the Power Position.
Target 5-10# increase from last week.

Power Clean + Thruster (4×1(1+3)@50%+ of CJ)

Target 5-10# increase from last week.

Extra Credit

Metcon (AMRAP – Rounds)

Run 200m every :50 until failure.
Minimum work requirement is 5. Cap work at 10 rounds.

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