WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Snatch Grip RDL

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Balance

Smash Party/Keg Drill, Couch Stretch

Weightlifting

Snatch (5 Sets to build to a max triple E3M)

Start at 70-80% and build each set. Target 5-10# increase from last week.

Metcon

Metcon (Time)

10-20-30-40-50

Dumbbell Snatch (50/35)

Sit Up

Accessory Work

Pause Back Squat (4×3@75%)

*2 second pause at bottom. Target 5-10# increase from last week.

Power Clean (4×3@70%)

Target 5-10# increase from last week.

Rack Row (3×8)

Strict Handstand Push Ups (3 sets@70% of max U/B set)

Extra Credit

Metcon (Distance)

Two rounds of:

Row :10/Rest :50

Row :20/Rest 40

Row :30/Rest :30

Row :40/Rest :20

Row :50/Rest :10

Row :60/Rest :60

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