WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Standing Pass Throughs

5 OHS

5 Press in Snatch

5 Squatting Pass Throughs

Smash Party, Banded OH

Weightlifting

Overhead Squat (4 sets to build to max triple)

3 minute interval. Target 5-10# increase from last session

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Accessory Work

Back Squat (Build to set of 5@75%+)

Target 5-10# increase from last session

Back Squat (1×5 Drop Set -10%)

Power Snatch (4×3@75%+)

Target 5-10# increase from last session

GHD Situps (3×15)

SS with CS extension

Cal Strength Extension (3×12)

Extra Credit

Assault Bike: 16 Tabata Rounds (Calories)

Assault Bike: 16 Tabata Rounds

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