WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Pass Through

5 OHS

5 Squatting Pass Throughs

15 Pull Aparts

Smash Party/Keg, Squat Holds

Weightlifting

Hang Snatch (4×3@70% of Snatch 1RM E3M)

Target 5-10# increase from last week

Metcon

By popular demand, TOOFER TUESDAY!!! Rest two minutes between pieces.

Metcon (Time)

500m run

21 Sumo Deadlift High Pull (95/65)

21 Ring Dips

400m run

15 Sumo Deadlift High Pull

15 Ring Dips

300m run

9 Sumo Deadlift High Pull

9 Ring Dips

Accessory Work

Clean and Jerk (5×1@75%)

Power Snatch (3×10 Touch & Go)

Single Leg RDL (3×8/leg)

Extra Credit

Metcon (5 Rounds for reps)

Every Other Minute On the Minute for five rounds, complete:

12-15 Calories

8-10 Burpees over the rower

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