WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Front Squats

10 Alternating Box Step Overs

10 Walking Lunges

Smash Party, Couch Stretch

Weightlifting

Front Squat (15 minutes to build to a heavy 5 rep)

Pause 2 seconds first rep. Target 75-80%.

Front Squat (1×5+@80% of heavy 5 rep)

Metcon

Metcon (Time)

1000m row

75 Wall Ball

50 Box Overs

25 Ring Dips

Accessory Work

No Hook Grip, No Feet Moving Snatch (2×2@68%, 2X78%, 1@83%)

Start with feet in receiving position.

Clean from Blocks Above Knee (Build to a heavy triple)

Set blocks so bar rests just above knees

Clean Pull from Blocks above knee (3×3@105%)

Set blocks so bar rests just above knees

Elevated Suitcase Deadlift (3×8/side)

Stand on a plate/plates or low box. Lift single arm at a time like a suitcase.

Extra Credit

Metcon (Weight)

EMOM 10

25m Sled Push

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