WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 OHS

Smash Party/keg, Banded OH

Weightlifting

Power Snatch (7×1 E2M)

Start at 70% of 1RM and build up each round. Target 5-10# increase from last week.

Metcon

Metcon (Time)

Three rounds for time:

400m run

30 Russian Kettlebell Swings (2/1.5)

30 AbMat Sit Ups

Accessory Work

Power Snatch (3×5 Touch and Go )

Work at 75% of max load from the EMOM

Heaving Snatch Balance (4×3@60% of Snatch 1RM)

Target 5-10# increase from last week.

https://www.youtube.com/watch?v=ik98wPv8pDc

Snatch High Pull (4×3@80%+ of Snatch 1RM)

Target 5-10# increase from last week.

Extra Credit

2,000m Ski Erg Time Trial (Time)

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