WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Pressing Snatch Balance

5 Press in Snatch

10 Pass Throughs

15 Pull Aparts

Smash Party, Oly Wall

Metcon

Metcon (Time)

Five rounds for time:

10 Toes to Bar

20 Dumbbell Snatch (50/35, alt.)

40 Double Unders

Weightlifting

Three-Position Snatch Complex (10×1 E2M)

1 Hang Snatch (above knees), 1 Hang Snatch (below knees), 1 Snatch
Start at 50% and build throughout the course of the 10 rounds.

Accessory Work

Bench Press (Build to a heavy triple)

Drop sets: 2×3@90%, 1×3+@80%

Deadlift + Mini Bands (EMOM 10)

Red bands.
Start at 60% and build throughout the ten rounds. Record highest lift.

Pause Barbell Row (4×5)

2 second pause on sternum

Axle Bar Zercher Carry (3x40m)

Extra Credit

Tabata Ski Erg (Calories)

Complete 8 rounds of :20 work/:10 rest. Score lowest calories completed in any of the 8 rounds.

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