Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
5 Pressing Snatch Balance
5 Press in Snatch
10 Pass Throughs
15 Pull Aparts
Smash Party, Oly Wall
Five rounds for time:
10 Toes to Bar
20 Dumbbell Snatch (50/35, alt.)
40 Double Unders
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.
Bench Press (Build to a heavy triple)
Drop sets: 2×3@90%, 1×3+@80%
Deadlift + Mini Bands (EMOM 10)
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)
Tabata Ski Erg (Calories)
Complete 8 rounds of :20 work/:10 rest. Score lowest calories completed in any of the 8 rounds.